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This Latin-inspired dish is packed with flavor and full of healthy vegetables and delicious spices.
Place chicken and broth in a large pot. Bring to a boil over high heat. Reduce heat to medium-low. Simmer, uncovered, for 30 minutes. In a large pan, cook chilies over low heat, turning frequently, until they change color and become fragrant. Stir in tomatillos, onion, garlic, cumin and 1 cup water. Bring to a boil over high heat. Cook, uncovered, for 5 minutes. Remove pan from heat. Let cool. Place chili-tomatillo mixture (mole) in a blender container. Puree until smooth. Return pureed mixture to pan.
Cook over medium heat, stirring occasionally, until thickened, about 5 minutes. Stir the thickened mole into chicken and broth. Simmer, uncovered, for 15 minutes. Meanwhile, in a medium saucepan, bring 2 cups of water to a boil over high heat. Add chayotes and green beans. Cook 5 minutes. Drain. Serve with chicken and mole.
Serving size: 1/6 of recipe. 380 calories, 10 grams fat, 3 grams saturated fat, 240 milligrams sodium, 180 milligrams cholesterol, 20 grams carbohydrate, 6 grams fiber, 52 grams protein.
Fruit: 0; vegetables: 2; meat: 6; milk: 0; fat: 2; carbohydrate: 0; other: 0.
Diabetic exchanges are calculated based on the American Diabetes Association Exchange. Exchanges are rounded up or down equal to whole numbers.
Recipe courtesy of the Centers for Disease Control and Prevention.
For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.