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Thursday, May 28, 2015

[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Chicken Mole - 10.7g Carbs, 2.4g Fiber, 6.1g Sugar

Slow Cooker Chicken Mole - 10.7g Carbs, 2.4g Fiber, 6.1g Sugar

From: www.chow.com - by Chris Rochelle
Mexican mole sauce can be intimidating. There's chocolate, chiles, and spices. It's rich, full of flavor, and not too sweet, despite the chocolate. And it's typically a labor-intensive process. But this recipe, based on Martha Stewart's, takes little effort, thanks to the slow cooker. With an entire can of chipotle chiles in adobo sauce, along with ancho chiles and almonds, this mole is nicely spicy without being overbearing. Prep is a breeze: Just blend everything up, put it in the slow cooker with some chicken, and forget about it for 4 to 8 hours. The recipe yields lots of extra sauce, so put some out with tortilla chips before serving it for dinner.
Difficulty: Easy
Total Time: 4 to 8 hrs
Servings: about 12

4 lb boneless, skinless chicken thighs (about 12)
Coarse salt
Freshly ground black pepper
1 (28-oz can) diced tomatoes
1 medium yellow onion, coarsely chopped
4 dried ancho chiles, stemmed
4 large chipotle chiles in adobo sauce PLUS 1 Tbsp adobo sauce
1 cup sliced almonds, toasted
3 oz bittersweet chocolate, finely chopped (about 1/2 cup)
6 garlic cloves, smashed and peeled
3 Tbsp extra-virgin olive oil
3/4 tsp ground cumin
1/2 tsp ground cinnamon

1. Season both sides of the chicken thighs with salt and pepper and place them in the slow cooker.
2. Place all of the remaining ingredients in a blender and blend on high until you have a smooth consistency, about 1 to 2 minutes.
3. Pour the sauce into the slow cooker and mix with the chicken.
4. Cook for 4 hours on high or 8 hours on low.

Nutrition From: www.caloriecount.about.com
Servings: 12
Serving Size: 257 g
Nutrition per Serving: 420 Calories, 190 Calories from Fat, 21.1g Total Fat, 5.4g Saturated Fat, 0g Trans Fat, 136mg Cholesterol, 151mg Sodium, 631mg Potassium, 10.7g Total Carbs, 2.4g Dietary Fiber, 6.1g Sugars, 47.1g Protein
Vitamin A 13% - Vitamin C 17% - Calcium 7% - Iron 18%
Nutrition Grade: B

Good points:
    Low in sodium
    High in niacin
    High in selenium