How To Make Perfect Instant Pot Tamales

Tamales are a traditional Mexican dish made with a cornmeal dough that is filled with a variety of savory ingredients, such as meat, beans, vegetables, or cheese. They are wrapped in corn husks or banana leaves and steamed until cooked through.

Tamales are a hearty and flavorful dish that can be served as a main course or as an appetizer. They are also a great way to get your daily dose of vegetables. While tamales are traditionally made with a lot of fat, there are ways to make them Weight Watchers-friendly. Here are a few tips:

• Use lean meat. Lean ground beef, chicken, or pork are all good options.
• Add plenty of vegetables. Vegetables add flavor and bulk without adding a lot of calories or fat.
• Use low-fat or fat-free cheese or sauce (to serve).

Why you should try tamales

There are many reasons why you should try tamales, including:

• They are Weight Watchers-friendly. Tamales can be a relatively low-calorie and low-fat meal, depending on the ingredients you use.
• They are versatile. Tamales can be filled with a variety of ingredients, including meat, poultry, seafood, vegetables, or cheese.
• They are delicious. Tamales have a rich and flavorful taste that is sure to please.

Ingredients:

• 2 cups instant corn flour (220 g)
• 2 cups shredded chicken (cooked) (300 g)
• ½ cup chopped onion (75 g)
• 2 cloves garlic, minced
• ½ cup diced red bell pepper (75 g)
• ½ cup grated carrots (75 g)
• 2 tablespoons chopped fresh parsley
• 1 teaspoon achiote powder
• 1 tablespoon vegetable oil
• 4 cups chicken broth for the dough (1 l.)
• 1 cup chicken broth for the filling (240 ml)
• 1 teaspoon cumin
• Corn husks, soaked in warm water

Serving size: 2 tamales, 175 g each one

5 WW Points Per Serving

This recipe makes approximately 12 tamales.

Preparation: 30 minutes

Cooking: 25 minutes (plus additional time for the Instant Pot to come to pressure and release)

Instructions:

1. Prepare the Filling: In a skillet over medium heat, add 1 tablespoon of vegetable oil. Sauté the onions until translucent. Add garlic and continue cooking until fragrant.

Incorporate the shredded chicken, diced red bell pepper, grated carrots, chopped parsley, cumin and achiote powder. Stir well to combine. Pour in 1 cup of chicken broth, simmer for 10-15 minutes until the mixture is well-cooked and flavorful. Remove from heat and set aside.

2. Prepare the Dough: Place the corn flour in a large mixing bowl. Gradually add chicken broth, stirring continuously until a smooth, slightly stiff dough forms.

3. Assemble the Tamales: Take a soaked corn husk, spread a thin layer of masa (about 1-2 tablespoons) over the center, leaving space around the edges. Add a spoonful of the chicken filling down the center of the masa.

Fold the sides of the corn husk toward the center, then fold the top and bottom to enclose the filling securely. Tie with a strip of soaked corn husk if desired. Repeat the process until all masa and filling are used.

4. Prepare the Instant Pot: Add 1 cup of water to the Instant Pot. Place a trivet or a steamer basket inside. Cook the Tamales: Arrange the tamales upright in the Instant Pot on the trivet. Close the lid and set the Instant Pot to Manual mode, high pressure, for 25 minutes. Allow natural pressure release for 10 minutes, then carefully release any remaining pressure.

5. Serve: Carefully open the Instant Pot and let the tamales cool slightly before serving. Serve with your favorite salsa or sauce.

Notes: Ensure that the dough has a spreadable consistency. If it’s too thick, add a bit more chicken broth.

Variations and Substitutions

Fillings:

Tamales can be filled with any stew of your choice, from vegan stews to pork-based stews. In fact there are typical variants of each country.

• Mole Tamale (Mexico): A rich blend of cocoa and chilies for a intense flavor.
• Humita (Argentina): A creamy delight filled with corn and cheese.
• Hallaca (Venezuela): A stew of meat, chicken and vegetables

Tamale Dough:

• Corn Flour Choices: Whether using regular corn flour or going the extra mile with Nixtamalized corn, the dough gains depth by kneading it with your preferred broth and adding color with ingredients like achiote or turmeric.

Leaves:

• Banana Leaves: A flavorful alternative if corn husks are unavailable.
• DIY Corn Husks: For the adventurous, drying your own corn husks offers a personal touch to the tamale experience.

Tips and Tricks:

Here are a few tips for making the best tamales possible:

• Make a big batch of tamales and freeze half for later. They will keep in the freezer for up to 3 months.
• For a more flavorful tamal, add your favorite spices, such as cumin, chili powder, or oregano.
• Don’t overstuff the tamales. If you overstuff the tamales, they will be difficult to close and may split open during cooking.
• Steam the tamales for the correct amount of time. Tamales should be steamed for at least 1 hour, or until the masa is cooked through.

Serve tamales with your favorite toppings. Tamales are often served with salsa, guacamole, or sour cream.

WW Points

Enriched masa corn flour 22 points
Grilled skinless boneless chicken breast 0 points
Onion 0 points
Garlic 0 points
Red bell pepper 0 points
Carrots 0 points
Fresh parsley 0 points
Chef Merito Achiote, Yucatan Style 0 points
Vegetable oil 5 points
Chicken broth 1 point
Ground cumin 0 points