Diabetes Forecast

Red Chile Tamales

Per Serving

Red Chile Tamales

Makes: 14 servings
Serving Size: 1 tamale
Calories 200
Fat 11 g
Saturated Fat 2.6 g
Trans Fat 0 g
Carbohydrate 21 g
Fiber 3 g
Sugars 0 g
Cholesterol 10 mg
Sodium 160 mg
Potassium 170 mg
Protein 6 g
Phosphorus 125 mg
Choices: Starch 1.5, Fat 2
  • Makes: 14 servings
  • Serving Size: 1 tamale
  • Preparation Time: 40 minutes
  • Cooking Time: 45 minutes


28 dried corn husks
14 Tbsp. Red Chile Pork (see link below)
3 cups masa harina
1 tsp. baking powder
2 1/2 cups reduced-sodium chicken stock
1/2 cup shortening


  1. Submerge the corn husks in water for about 30 minutes, until soft and pliable. Remove the husks from the water and dry on paper towels. Set up your assembly area with a cutting board, corn husks, and a bowl of prepared Red Chile Pork.
  2. Meanwhile, in a medium bowl, combine the masa harina and baking powder. Slowly add the chicken stock and shortening. Knead the mixture with your hands for 3 to 5 minutes, until well blended. If the masa is too stiff, add water, 1 Tbsp at a time. Set aside.
  3. Place a damp corn husk on the cutting board or work surface with the narrow end closest to you. Overlap along the long edges with another husk, with the wide end closest to you. Place 1/4 cup masa mixture in the center of the overlapped husks. Using a spoon, spread the mixture into a rectangle, about 1/4 inch thick, over both corn husks; leave the edges of the husk (about 1/4 inch) free of masa.
  4. Top the masa mixture with 1 Tbsp of the Red Chile Pork, spreading it down the center of the masa. Gently fold the right side of the corn husk toward the center, then fold the left side. Fold one end of the husk toward the center. Fill and fold the remaining corn husks.
  5. Fill a large pot with about 2 inches of water and a steamer insert. Bring to boiling over medium-high heat. Place the tamales vertically in the steamer with the folded end down, making sure that the tamales are not touching. Cover and steam for 45 minutes to 1 hour, until the dough is firm around the meat filling. When done, the corn husks should pull away easily from the masa; discard the husks.

Recipe adapted from Tex-Mex Diabetes Cooking: More Than 125 Authentic Southwestern Favorites by Kelley Cleary Coffeen, PhD. Available June 2018.


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