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Low Fat Quick Chicken Mole
Low Fat Quick Chicken Mole
Ingredients
2 teaspoons unsweetened cocoa powder
1 1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano, crushed
8 ounces tomato sauce
1/4 cup finely chopped onion
3 cloves garlic, minced
4 skinless boneless chicken breast halves
1 pound total
4 1/2 ounces diced green chili peppers, drained
2 cups hot cooked rice
flour tortillas, optional
chopped tomato, optional
shredded lettuce, optional
toasted, sliced almonds,, optional
Method
Combine cocoa powder, chili powder, cumin, oregano, and 1/4 teaspoon salt in a 1-1/2-quart microwave-safe casserole.
Stir in tomato sauce, onion, and garlic.
Microwave, covered, on 100 percent power (high) for 2 to 3 minutes or till mixture is bubbly around the edges, stirring once.
Rinse chicken; pat dry.
Cut into bite-size strips.
Stir chicken and chili peppers into tomato sauce mixture.
Cover; cook on high for 8 to 10 minutes or till chicken is tender and no longer pink, stirring evenly 3 minutes.
Serve with hot cooked rice and warm tortillas, if desired.
Garnish with tomato, lettuce, and toasted almonds, if desired.
Makes 4 servings.
Nutrition facts per serving: 262 cal , 4 g total fat 1 g sat fat, 59 mg cholesterol, 620 mg sodium, 30 g carbohydrate , 1 g dietary fiber, 26 g pro
Daily Value: 23% vitamin.
:C, 18% iron.
Food exchanges: 1/2 vegetables, 1 1/2 bread, 3 meat.
