Mole Poblano
Platos Fuertes • Mexico
About Mole Poblano
Chicken in rich chocolate-chili mole sauce — Puebla's iconic dish
How to Make Mole Poblano (Traditional & Healthy Version)
Mole Poblano is one of Mexico’s most iconic dishes, renowned for its deep, layered flavors and historical significance. Originating from Puebla, this rich sauce blends native Mexican ingredients like dried chilies, cacao, nuts, seeds, and spices, resulting in a complex and aromatic taste. Traditionally served over chicken, Mole Poblano is a staple during celebrations and family gatherings, embodying the heart of Mexican culinary heritage. The sauce’s distinct flavor comes from the careful roasting and blending of ingredients, creating a harmonious balance of sweet, spicy, and savory notes. Mole Poblano isn’t just a feast for the senses—it’s a testament to Mexico’s diverse history, incorporating indigenous and colonial influences. This healthy adaptation maintains authenticity by reducing oil and using lean chicken, making it suitable for calorie-conscious eaters worldwide. Enjoying Mole Poblano offers a delicious way to experience Mexico’s culinary richness while keeping your meal nutritious and balanced.
Ingredients(for 1 chicken breast with 3/4 cup mole sauce)
- 2 pieces (150g each) Boneless, skinless chicken breast (Pechuga de pollo)
- 1 Dried pasilla chile (Cleaned, seeded)
- 1 Dried mulato chile (Cleaned, seeded)
- 1 Dried ancho chile (Cleaned, seeded)
- 1 medium Tomato (Roasted)
- 1/2 medium White onion (Roughly chopped)
- 2 Garlic cloves (Peeled)
- 2 tablespoons Raw almonds
- 1 tablespoon Pumpkin seeds (Pepitas)
- 1 tablespoon Raisins
- 1 small Corn tortilla (Toasted)
- 10g Mexican dark chocolate (70% cacao)
- 1 1/4 cups Low-sodium chicken broth
- 1 teaspoon Olive oil
- 1 teaspoon Sesame seeds (For garnish) - optional
- To taste Salt and ground black pepper
Instructions
- 1
Toast the dried chilies (pasilla, mulato, ancho) in a dry skillet over medium heat for about 1-2 minutes, turning often until fragrant. Remove stems and seeds.
3 minutes
Do not burn the chilies; slight toasting enhances flavor.
- 2
Place the toasted chilies in a bowl, cover with hot water, and let them soak for 5 minutes until soft.
5 minutes
Soaking ensures a smooth sauce texture.
- 3
Roast tomato, onion, and garlic in the same skillet until lightly charred. Set aside.
4 minutes
Roasting brings out natural sweetness and depth.
- 4
In the skillet, lightly toast almonds, pumpkin seeds, and tortilla until golden. Add raisins for the last 30 seconds.
2 minutes
Keep stirring to prevent burning.
Why This Dish is Healthy
This Mole Poblano recipe is a healthy choice because it leverages whole food ingredients, lean protein, and heart-healthy fats while minimizing oil and processed additives. The use of nuts and seeds supplies essential nutrients, while the focus on portion control and low-sodium broth supports weight management and cardiovascular health. It’s an excellent option for anyone seeking authentic flavor without excess calories.
Mole Poblano is rich in antioxidants from chilies and dark chocolate, while almonds and pumpkin seeds offer healthy fats and minerals like magnesium and zinc. Using lean chicken breast provides high-quality protein with minimal saturated fat. Tomatoes, onions, and garlic contribute vitamins C and B6, and fiber. This healthy adaptation reduces oil, controls sodium, and limits added sugars, making it suitable for balanced diets.
Pro Tips
- 💡Tip 1: Always toast your spices and chilies for optimal aroma.
- 💡Tip 2: Strain the blended sauce for an ultra-smooth texture.
- 💡Tip 3: Make the mole ahead—its flavors deepen after a day in the fridge.
Storage & Serving
Store leftover mole sauce in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 2 months. Reheat gently on the stove, adding a splash of broth if needed.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 14.0 g |
| Carbohydrates | 12.0 g |
| Total Fat | 10.0 g |
| Fiber | 3.0 g |
