Recipes · Mexican · Main Courses
Tamales de Pollo
One serving has 593 kcal and 23 g protein, and at least a fifth of a woman's daily need of thiamin (104%), niacin (103%), pyridoxine (87%), riboflavin (79%), phosphorus (69%) and selenium (44%). Ready in 120 minutes.
- Preparation: 60 min
- Cooking: 60 min
- Makes: 1 serving (305 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: celery, pork, poultry
Ingredients
- 70 g Masa harina
- 25 g Lard
- 100 g Chicken broth
- 1.5 g Baking powder
- 70 g Chicken breast
- 5 g Dried ancho chilies
- 30 g Tomatoes
- 2 g Garlic
- 1.5 g Salt
Method
- Soak corn husks in hot water for 30 minutes.
- Poach and shred the chicken. Blend the soaked chili with tomato and garlic, and mix it with the chicken.
- Beat the lard until fluffy, then beat in the masa harina, baking powder, salt and warm broth until a spoonful floats in water.
- Spread the masa on the husks, add a spoonful of chicken, fold them closed.
- Steam standing upright for about 1 hour, until the masa pulls away from the husk.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 593 kcal | 28% |
| Carbohydrates | 58.7 g | |
| Water | 187 mL | |
| Fiber | 6 g | 20% |
| Protein | 23.3 g | 49% |
| Tryptophan | 0.25 g | |
| Threonine | 0.91 g | |
| Isoleucine | 0.99 g | |
| Leucine | 2.1 g | |
| Lysine | 1.7 g | |
| Methionine | 0.54 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.95 g | |
| Tyrosine | 0.74 g | |
| Valine | 1.1 g | |
| Histidine | 0.79 g | |
| Fat | 30.1 g | |
| Monounsaturated | 12.5 g | |
| Polyunsaturated | 4.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.2 g | |
| Saturated | 10.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 76.8 mg | |
| Calcium | 225 mg | 22% |
| Copper | 0.24 mg | 27% |
| Iron | 7.1 mg | 40% |
| Magnesium | 95.8 mg | 31% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 484 mg | 69% |
| Potassium | 635 mg | 14% |
| Selenium | 24.1 µg | 44% |
| Sodium | 1,110 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 1.1 mg | 104% |
| Riboflavin (vitamin B2) | 0.87 mg | 79% |
| Niacin (vitamin B3) | 14.4 mg | 103% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 1.1 mg | 87% |
| Folate (vitamin B9) | 128 µg | 32% |
| Cobalamin (vitamin B12) | 0.17 µg | 7% |
| Choline | 79.4 mg | 19% |
| Vitamin A | 70 µg | 10% |
| Vitamin C | 4.4 mg | 6% |
| Vitamin D (D2 + D3) | 0.7 IU | 0% |
| Vitamin E | 0.83 mg | 6% |
| Vitamin K | 2.4 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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