Tamales

Moderate nutritional value

Mexican corn masa with lard, filled with red chile pork and steamed.

Tamales — photo 1

Tamales rojos are a Mexican dish of masa (nixtamalized corn dough) beaten with lard and broth, filled with shredded pork in guajillo chile sauce, wrapped in corn husks and steamed. Two tamales (about 285 g) have around 650 kcal, 21 g protein and 41 g fat, 15 g of it saturated, plus about 780 mg of sodium. One tamal with beans or salad is a lighter meal.

Macronutrients Distribution

Protein: 7.4g (18.8%)
Fat: 14g (35.5%)
Carbs: 18g (45.7%)
Fiber: 1.9g

Basic Nutritional Info

NutrientValueDV
Protein7.4g13.2%
Fat14g20.0%
Carbs18g6.0%
Simple Sugars6.3gEstimate
Complex Carbs9.8gEstimate
Fiber1.9g7.6%
Water59g2.4%
Calories22910.2%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
55

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated5.11g25.6%
Monounsaturated6.21g24.8%
Polyunsaturated1.92g14.8%
Omega-30.576gEstimate
Omega-61.344gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C0.42mg
Vitamin E0.17mg
Selenium10.3mcg

Vitamins

VitaminAmountUnitDV
vitamin A15.7mcg1.7%
vitamin B10.217mg18.1%
vitamin B20.124mg9.5%
vitamin B31.4mg8.8%
vitamin B60.213mg12.5%
vitamin B96.79mcg1.7%
vitamin B120.192mcg8.0%
vitamin C0.417mg0.5%
vitamin D0.643 (26 IU)mcg4.3%
vitamin E0.165mg1.1%
vitamin K1.56mcg1.3%

Minerals

MineralAmountUnitDV
calcium60.4mg6.0%
iron0.927mg5.2%
magnesium29mg7.2%
phosphorus119mg17.0%
potassium200mg7.7%
sodium272mg11.8%
zinc1.27mg11.5%
copper0.089mg9.9%
manganese0.126mg5.5%
selenium10.3mcg18.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 262mg37.4%184%
Isoleucine 307mg21.9%115%
Leucine 653mg23.9%120%
Lysine 527mg25.1%123%
Methionine 284mg27.0%138%
Phenylalanine 538mg30.7%147%
Threonine 297mg28.3%133%
Tryptophan 81mg28.9%138%
Valine 376mg20.7%105%

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Values per 100 g

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Main Difficulty: Hard Servings: 8 Total: 270 min

Ingredients

  • Pork shoulder, boneless 700 g
  • White onion 1/2 (70 g)
  • Garlic 4 cloves (16 g)
  • Dried guajillo chiles, stemmed and seeded 6 (40 g)
  • Ground cumin and dried oregano 1/2 tsp each
  • Masa harina for tamales 500 g
  • Lard 180 g
  • Pork cooking broth 1050 ml (from cooking the pork)
  • Baking powder 2 tsp (8 g)
  • Salt 2.5 tsp (15 g)
  • Dried corn husks 20
Prep
90 min
Cook
180 min

Instructions

  1. 1

    Put the pork in a pot with the onion, 2 garlic cloves, 1 tsp of the salt and 2 liters of water; simmer covered for 1.5 hours until tender, then shred the meat and keep 1050 ml of the broth.

  2. 2

    Soak the corn husks in hot water for 30 minutes. Toast the chiles lightly in a dry pan, soak them in hot water for 15 minutes, then blend them with the onion from the pot, the remaining garlic, the cumin, oregano and 200 ml of the broth and strain.

  3. 3

    Simmer the chile sauce for 10 minutes, stir in the shredded pork and cook until the sauce coats the meat thickly.

  4. 4

    Beat the lard with an electric mixer for 3-4 minutes until fluffy, then beat in the masa harina, baking powder, remaining salt and about 850 ml of warm broth, a little at a time, until a soft, spreadable dough forms that floats when a small piece is dropped in water.

  5. 5

    Pat the husks dry, spread about 95 g of dough (a heaped 1/3 cup) on the wide part of each husk, add about 40 g of the pork filling and fold the sides over, then fold up the narrow end.

  6. 6

    Stand the tamales upright in a steamer with water below the basket, cover with extra husks and a lid, and steam for 1 hour 15 minutes, topping up with boiling water as needed.

  7. 7

    Remove one tamal and let it rest for 5 minutes: it is done when the dough comes away cleanly from the husk. Let the tamales rest 10 minutes before serving and unwrap them at the table.