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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. La Costeña Chipotle Peppers in Adobo Sauce are gluten-free.

 

"Conversation is food for the soul."
-Mexican Proverb

The refrigerator light goes on...

There are a lot of mole (pronounced MOE lay) recipes in Mexican cooking. This one with chocolate is the classic, and for many it's an acquired taste. The chocolate adds a savory flavor that’s just a little bitter when you are used to the sweetness of chocolate.

This is, however, a very easy healthy recipe to make. It takes some time to cook the sauce but the total hands on cooking time is only about 30 minutes. Served over Dirty Rice with a dollop of fat-free sour cream and you’ve got authentic Mexican food in your own kitchen.

Chipotle Peppers in Adobo Sauce

Usually found in ethnic or gourmet markets, dried chipotles are also sold packed in cans in adobo. This is a sauce made of vinegar, dried chili peppers, herbs and spices, usually in a tomato puree.

I like to keep cans of chipotle in the pantry and after I open one I put in a jar in the refrigerator (because I will never use but one or two peppers at a time). I use tongs to handle both dried chilies as well as canned—they can burn your skin if you are not careful. You might want to wear rubber gloves, as you don't want these in your eyes! Mince the canned chilies until they are a fine paste so that they will blend well with your recipe.


 

Chicken Mole



Servings = 6 | Serving size =about 2 cups

Cooking Time = 180 Minutes

This recipe can be multiplied by 2, 3.

This healthy recipe is better the second and third day. Reheat gently.

Serve with Jasmine Rice or Dirty Rice or Jasmine Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Yellow Squash and Onions or Zucchini Salad

1 tsp olive oil
5 cloves garlic (minced)
1 medium red onion (diced)
1 15 ounce can whole peeled tomatoes
2 1/2 cups low sodium chicken or vegetable broth
2 chipotle pepper in adobo sauce
4 tsp dried oregano leaves
2 whole cloves
1/2 tsp ground allspice
1/2 tsp ground cinnamon
1/2 tsp ground cumin
1 tsp chili powder
1/4 tsp salt
1/4 cup raisins
2 Tbsp Dutch process cocoa
1 1/2 cups water
2 ounces unsweetened baker's chocolate
1 1/2 lbs boneless skinless chicken breast

Place the olive oil in a medium stock pot over medium heat. Add the garlic and onion and cook for about 7 - 10 minutes until softened.

Add the tomatoes, chicken stock, chipotle peppers, oregano, cloves, allspice, cinnamon, cumin, chili powder, salt, raisins, cocoa and water. Reduce the heat to medium-low and simmer for 2 hours. Stir occasionally.

Add the baker’s chocolate and cook over low heat for another 10 minutes until the chocolate is melted.

After the sauce has cooked to the point where the onions and tomatoes are very soft remove from the heat and let cool for about 15 minutes. Using a stick blender (or conventional blender in batches) puree until smooth.

Cut the chicken breast into 1/2 to 1 inch cubes and add to the mole sauce. Cook over medium heat for about 15 minutes until the chicken is cooked through. Serve over dirty rice.

Nutrition Facts

Serving size = 2 cups

Servings = 6

.

Amount Per Serving

Calories 272 Calories from Fat 75
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 4g 20%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 304mg 13%
Total Carbohydrates 22g 7%
    Dietary Fiber 6g 23%
    Sugars 5g  
Protein 32g  
Vitamin A 37% Vitamin C 18%
Calcium 8% Iron 29%
Vitamin K 7 mcg Potassium 953 mg
Magnesium 100 mg