Chicken with Pumpkin-Seed Mole

 

This rich pumpkin-seed sauce, based on traditional Mexican moles, is made with green herbs, and is just as satisfying as cheese- or cream-based sauces but contains far less saturated fat and fewer calories. Serve the dish with rice for an authentic accompaniment.

 

Ingredients :

 

• 3 boneless, skinless chicken breast halves (about 6 ounces each)
• 1 small serrano chile
• 1 small poblano chile
• 1 small white onion, cut into ¼-inch dice
• 2 garlic cloves
• 1 cup cilantro leaves, plus sprigs for garnish
• ½ teaspoon ground cumin
• ¾ teaspoon dried oregano, preferably Mexican
• ½ cup raw hulled pumpkin seeds (pepitas), toasted
• 2 cups homemade or reduced-sodium store-bought chicken broth
• 1 tablespoon neutral-tasting oil, such as canola or safflower
• Coarse salt
• 2 tablespoons fresh lime juice (from 2 to 3 limes)

 

Method :

 

1. Place chicken in a 4-quart pot, and add water to cover by 1 inch. Bring to a gentle simmer over medium heat, and simmer until chicken is cooked through, about 15 minutes. Remove from heat, and let stand 15 minutes. Transfer chicken to a plate, and tent loosely with foil. Discard water.
2. Roast both chiles directly over the flame of a gas-stove burner on high heat, turning with tongs, until blackened all over. (Alternately, place chiles under the broiler, turning often, until skin has charred.) Transfer the chiles to a bowl, and cover with plastic wrap. Let steam 15 minutes. Using paper towels, rub off skins, then remove stems, seeds, and ribs.
3. In a blender, puree roasted chiles, onion, garlic, cilantro leaves, cumin, oregano, toasted pumpkin seeds, and ½ cup broth to form a coarse paste.
4. Heat oil in a medium skillet over medium. Add chile paste, and cook, stirring constantly, until very thick, about 8 minutes. (Reduce heat if mixture begins to scorch.) Whisk remaining 1½ cups broth into paste until incorporated. Add ½ teaspoon salt and the lime juice.
5. Add chicken to sauce in skillet. Cook over medium-low heat, turning occasionally, until just heated through, about 5 minutes (do not let simmer, or sauce will “break,” or separate).
6. With tongs, transfer chicken to a cutting board, let excess sauce drip back into pot, and slice in half crosswise. Divide chicken evenly among four plates, spoon sauce on top, and garnish with cilantro sprigs.

 

per serving: 294 calories; 2.6 g saturated fat; 10.5 g unsaturated fat; 67 mg cholesterol; 7.2 g carbohydrates; 36 g protein; 222 mg sodium; 2 g fiber