Health

Chicken Mole with Cilantro Rice

Chicken Mole with Cilantro Rice

Ingredients

  • Mole:
  • 1 tablespoon vegetable oil
  • 1/2 cup chopped onion
  • 1 garlic clove, minced
  • 1 cup fat-free, less-sodium chicken broth, divided
  • 1 cup chopped plum tomatoes
  • 2 tablespoons whole or chopped almonds
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon sugar
  • 1 tablespoon sesame seeds, toasted
  • 3/4 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon black peppercorns
  • 1 whole clove
  • 1 (6-inch) corn tortilla, torn
  • 1/2 ounce unsweetened chocolate
  • 12 (4-ounce) skinless, boneless chicken thighs
  • Cooking spray
  • Rice:
  • 4 cups cooked instant rice
  • 3/4 teaspoon salt
  • 1/4 cup chopped fresh cilantro

Preparation


To prepare mole, heat oil in a Dutch oven over medium-high heat. Add onion; sauté 5 minutes or until tender. Add garlic; cook 1 minute. Add 1/2 cup broth, tomatoes, and next 10 ingredients (tomatoes through tortilla); cook 5 minutes, stirring occasionally. Pour mole mixture into blender; process until smooth. Pour into pan. Add 1/2 cup broth and chocolate; bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally.

Preheat oven to 350°.

Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Spread mole over chicken. Cover and bake at 350° for 40 minutes or until chicken is done.

To prepare rice, combine rice, salt, and cilantro in a large bowl.


  • Yield: serves 6 (serving size: 2 thighs and 2/3 cup rice)

Nutritional Information

Calories per serving: 474
Caloriesfromfat per serving: 30%
Fat per serving: 15.5g
Saturated fat per serving: 3.6g
Monounsaturated fat per serving: 5.9g
Polyunsaturated fat per serving: 3.9g
Protein per serving: 49.3g
Carbohydrate per serving: 32.6g
Fiber per serving: 2.9g
Cholesterol per serving: 188mg
Iron per serving: 4.1mg
Sodium per serving: 910mg
Calcium per serving: 65mg