Chicken Mole de Olla
- 10 cups water 2.5 L
- 1 lb skinless chicken breast 500 g
- 2 ears of corn, each cut into 4 segments
- 1/4 cup diced onion 60 mL
- 1 clove garlic
- 2 bay leaves
- 1 tsp salt
- 5 whole black peppercorns
- 4 ancho chiles
- 1 Tbsp canola oil 15 mL
- 1 clove of garlic
- 1/2 cup diced onion 125 mL
- 2 xoconostle prickly pears, peeled, seeded and chopped
- 1 cup sliced fresh green beans 250 mL
- 2 chayotes, peeled and chopped
- 2 zucchinis, diced
- 2 limes, cut into wedges
- 1. In large pot, add water, chicken breast, corn, onion, garlic, bay leaves, salt and peppercorns. Bring to a boil. Reduce heat and simmer 15 minutes. Remove chicken, allow chicken to cool and shred using two forks. Set aside. Discard bay leaves and peppercorns from stock and set stock aside.
- 2. Meanwhile, soak ancho chiles in hot water for 15 minutes. Devein and chop. Discard soaking water.
- 3. To make mole: In skillet, heat canola oil over medium heat and sauté chiles, garlic, onion and xoconostles, until xoconostles soften. To food processor, add sautéed mixture with 1/4 cup (60 mL) reserved chicken stock and blend to make paste.
- 4. To remaining reserved chicken stock, add mole, green beans and chayotes. Cover and simmer 20-25 minutes or until chayotes are tender.
- 5. Add shredded chicken and zucchini. Cook 5 minutes or until zucchini is tender. Serve with lime wedges.
2 cups (500 mL).
|Total Fat||4 g|
|Saturated Fat||0.5 g|
Chicken in Peanut Sauce
Three different chilies amp up the flavor in this delicious peanut sauce. Canola oil provides healthy monounsaturated fat plus a neutral taste that lets the other ingredients shine. Enjoy the chicken with rice and tortillas for a complete dish.
Crisp on the outside, yet moist and tender inside, escalopes or breaded cutlets are always a crowd pleaser. Here, we suggest a healthier version coated with oats and whole wheat flour, then pan-fried in heart-smart canola oil. The oil’s high smoking point makes it ideal for high temperature cooking, too.