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Diabetes-Friendly Chicken Tamales – Healthy and Delicious Recipe

 These chicken tamales are a healthier twist on a classic dish. Made with lean chicken and wrapped in masa harina, they’re perfect for a diabetes-friendly meal that’s both satisfying and delicious.



Ingredients

For the filling:

  • Cooked chicken breast: 2 cups, shredded
  • Onion: ½, finely chopped
  • Garlic: 2 cloves, minced
  • Green chilies: 1 can (4 ounces), diced (mild or spicy, to taste)
  • Cumin: 1 teaspoon
  • Salt: To taste
  • Pepper: To taste
  • Chicken broth: ¼ cup (low sodium)

For the masa:

  • Masa harina: 2 cups
  • Baking powder: 1 teaspoon
  • Salt: ½ teaspoon
  • Olive oil or unsalted butter: ½ cup (melted)
  • Chicken broth: 1 to 1½ cups (as needed)

For wrapping:

  • Corn husks: 12-15, soaked in warm water for 30 minutes

Instructions

  1. Prepare the filling: In a bowl, combine the shredded chicken, chopped onion, minced garlic, diced green chilies, cumin, salt, pepper, and chicken broth. Mix well and set aside.

  2. Make the masa dough: In a separate bowl, whisk together the masa harina, baking powder, and salt. Add the melted olive oil or butter and mix until crumbly. Gradually add chicken broth until the dough is moist but not sticky.

  3. Assemble the tamales: Take a soaked corn husk and spread about 2 tablespoons of masa dough on the smooth side, leaving space at the edges. Place a tablespoon of chicken filling in the center. Fold the sides of the husk over the filling, then fold the bottom up to secure it. Repeat with remaining husks, dough, and filling.

  4. Steam the tamales: Place the tamales upright in a steamer pot. If you don’t have a steamer, you can use a large pot with a steaming rack. Fill the pot with water (without touching the tamales) and cover. Steam for about 1-1.5 hours, or until the masa easily pulls away from the husk.

  5. Serve: Once cooked, let the tamales cool slightly before serving. Enjoy them with a side of salsa or guacamole if desired.



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