Pollo Mole Verde

Gluten Free
Dairy Free
Health score
17%
Pollo Mole Verde
45 min.
4
319kcal

Suggestions

Ingredients

  • cups rice hot cooked
  • tablespoons pumpkinseed kernels raw unsalted shelled
  • 1.3 cups less-sodium chicken broth fat-free divided
  • tablespoon cilantro leaves fresh chopped
  •  garlic clove 
  • 0.1 teaspoon ground cinnamon 
  • 0.1 teaspoon ground cumin 
  • 0.5 small onion peeled
  • Dash pepper black freshly ground
  • large romaine lettuce leaves 
  • 0.3 teaspoon salt 
  • small serrano chile 
  • 16 ounce chicken breast halves boneless skinless
  •  tomatillos 
  • 0.5 teaspoon vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk
  • blender
  • plastic wrap
  • grill
  • rolling pin
  • meat tenderizer

Directions

  1. Heat a large, heavy skillet over medium heat; add pumpkinseeds. Cook 3 minutes or until lightly browned, shaking pan frequently.
  2. Remove from heat; cool completely.
  3. Place pumpkinseeds, salt, cumin, cinnamon, and black pepper in a spice or coffee grinder; process until finely ground.
  4. Place spice mixture in a small bowl; stir in 1/2 cup broth. Set aside.
  5. Heat skillet over medium-high heat; add tomatillos, chile, garlic, and onion. Cook 5 minutes or until browned, turning frequently.
  6. Remove from heat; cool. Quarter tomatillos. Trim root from onion half; discard root.
  7. Place tomatillos, chile, garlic, and onion in a blender or food processor; process until coarsely chopped.
  8. Add 1/4 cup broth, cilantro, and lettuce; process until smooth.
  9. Prepare grill.
  10. Heat 1/2 teaspoon oil in skillet over medium heat.
  11. Add pureed tomatillo mixture; reduce heat to low, and cook 5 minutes or until slightly thick, stirring occasionally. Stir in spice mixture and 1/4 cup broth; simmer 10 minutes, stirring frequently.
  12. Add 1/4 cup broth, stirring with a whisk.
  13. Remove from heat; keep warm.
  14. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin.
  15. Place chicken on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Top chicken with mole.
  16. Serve with rice.

Nutrition Facts

Calories319kcal
Protein36.71%
Fat12.88%
Carbs50.41%

Properties

Glycemic Index
60
Glycemic Load
36.12
Inflammation Score
-8
Nutrition Score
18.731739023457%

Flavonoids

Luteolin
0.07mg
Isorhamnetin
0.44mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
2.39mg

Nutrients percent of daily need

Calories:319.39kcal
15.97%
Fat:4.47g
6.88%
Saturated Fat:0.91g
5.69%
Carbohydrates:39.37g
13.12%
Net Carbohydrates:37.57g
13.66%
Sugar:2.42g
2.69%
Cholesterol:72.57mg
24.19%
Sodium:615.75mg
26.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.68g
57.35%
Selenium:47.17µg
67.39%
Vitamin B3:13.32mg
66.6%
Vitamin B6:1.03mg
51.28%
Manganese:0.7mg
35.04%
Phosphorus:322.65mg
32.27%
Vitamin A:1304.94IU
26.1%
Vitamin B5:2.31mg
23.07%
Potassium:614.37mg
17.55%
Vitamin K:17.93µg
17.07%
Magnesium:54.39mg
13.6%
Vitamin B2:0.18mg
10.8%
Folate:39.34µg
9.84%
Zinc:1.43mg
9.51%
Vitamin B1:0.13mg
8.92%
Copper:0.16mg
8.12%
Fiber:1.8g
7.21%
Vitamin C:5.85mg
7.1%
Iron:1.15mg
6.41%
Vitamin B12:0.37µg
6.14%
Calcium:31.84mg
3.18%
Vitamin E:0.43mg
2.87%
Source:My Recipes