Recipes · Salvadoran · Side Dishes
Tamalitos de Elote (Sweet Corn Tamalitos)
One serving has 266 kcal and 5 g protein, and at least a fifth of a woman's daily need of thiamin (60%), riboflavin (34%), niacin (34%), folate (21%), iron (20%) and phosphorus (20%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (109 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 40 g Masa harina
- 40 g Corn, sweet, raw
- 8 g Butter, unsalted
- 5 g Sugar
- 0.5 g Salt
- 15 g Milk, whole
Method
- Blend the fresh corn kernels with the milk until fairly smooth.
- Mix with the masa harina, softened butter, sugar and salt to form a thick, spreadable dough.
- Spoon a portion onto a piece of corn husk or banana leaf and fold and wrap securely (this makes 1 tamalito; multiply by 8 for a batch to share).
- Steam the wrapped tamalito over simmering water for 35-40 minutes until the dough is firm and set.
- Let rest for 5 minutes before unwrapping and serving warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 266 kcal | 13% |
| Carbohydrates | 43.8 g | |
| Water | 48.9 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 5.2 g | 11% |
| Tryptophan | 0.04 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.6 g | |
| Lysine | 0.19 g | |
| Methionine | 0.11 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.26 g | |
| Histidine | 0.16 g | |
| Fat | 9 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 4.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 18.7 mg | |
| Calcium | 75 mg | 8% |
| Copper | 0.11 mg | 12% |
| Iron | 3.6 mg | 20% |
| Magnesium | 53.7 mg | 17% |
| Manganese | 0.22 mg | 12% |
| Phosphorus | 143 mg | 20% |
| Potassium | 235 mg | 5% |
| Selenium | 5.1 µg | 9% |
| Sodium | 209 mg | |
| Zinc | 0.97 mg | 12% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 4.7 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 82.6 µg | 21% |
| Cobalamin (vitamin B12) | 0.08 µg | 3% |
| Choline | 16.3 mg | 4% |
| Vitamin A | 65.2 µg | 9% |
| Vitamin C | 2.7 mg | 4% |
| Vitamin D (D2 + D3) | 7.7 IU | 1% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 0.73 µg | 1% |
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
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.