Chicken Breasts with Mole Sauce

Ingredients

• 8 boneless, skinless chicken breast halves (about 4 ounces each)
• 2 teaspoons canola oil
• 1 cup water
• 1 teaspoon canola oil
• 1 medium yellow onion, chopped
• 1 garlic clove, minced
• 1 cup fat-free, low-sodium chicken broth
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon sunflower seeds
• 1 tablespoon pumpkin seeds
• 1 tablespoon chili powder
• 1/2 teaspoon sugar
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 1 tablespoon sunflower seeds
• 1 tablespoon pumpkin seeds
  

Serves:

8 people; 3 ounces chicken per serving

Dietary Exchanges:

3 1/2 lean meat

Nutrition Analysis (per serving)
• 182 Calories
• 5.5 g Total Fat
• 1.0 g Saturated Fat
• 0.0 g Trans Fat
• 2.0 g Polyunsaturated Fat
• 2.0 g Monounsaturated Fat
• 66 mg Cholestrol
• 166 mg Sodium
• 4 g Carbohydrates
• 1 g Fiber
• 2 g Sugar
• 28 g Protein

Cooking Instructions

Heat a large skillet over medium heat. Add 2 teaspoons canola oil and swirl to coat the bottom.

Cook the chicken for 2 to 3 minutes on each side, or until lightly browned. Transfer the chicken to an ungreased 1-quart baking pan.

Preheat the oven to 350°F

Heat a small skillet over medium heat. Add 1 teaspoon canola oil and swirl to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until soft. Transfer to a food processor or blender.

Add the remaining ingredients, except 1 tablespoon each of sunflower seeds and pumpkin seeds. Process until smooth. Pour over the chicken in the baking pan.

Bake for 30 minutes, or until the chicken is no longer pink in the center.

To serve, sprinkle with 1 tablespoon each sunflower seeds and pumpkin seeds.