Wednesday, April 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Simple Chicken Mole - 7g Carbs, 1g Fiber


Simple Chicken Mole - 7g Carbs, 1g Fiber

In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Servings: 4

1 Tbsp PLUS 1 tsp olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp ground cumin
1/4 tsp ground coriander
1 1/2 tsp unsweetened cocoa powder
1/2 tsp chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp sliced almonds, toasted for 3-4 minutes
2 Tbsp raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp chopped cilantro, for garnish

Preheat oven to 200 degrees.

In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.

Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes. Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.

Servings: 4
Nutrition per Serving: 180 Calories, 8g Fat, 1g Saturated Fat, 280mg Sodium, 7g Carbs, 1g Dietary Fiber, 21g Protein


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