Chicken Mole: A Keto-Friendly Mexican Dish

Chicken mole is a staple Mexican dish, usually served with turkey. However, the keto diet has led to the creation of several keto-friendly versions of the dish, which typically involves substituting sugar-free chocolate for regular chocolate. Keto chicken mole is typically cooked in a slow cooker and served with keto tortillas, cauliflower rice, or a fajita bowl.

Keto chicken mole recipe

Chicken mole is a classic Mexican dish that can be made keto-friendly with a few simple substitutions. This recipe will guide you through the process of making a delicious and keto-friendly chicken mole that your family and friends will love.

Ingredients:

• 60g dried ancho chillies (about 3 medium)
• 2 medium plum tomatoes
• 2 tablespoons sesame seeds
• 1 1/2 teaspoons dried oregano
• 1/2 teaspoon cumin seeds
• 35g raw unsalted peanuts
• 1-2 tablespoons chipotle powder (adjust to your desired spiciness)
• 3 tablespoons extra virgin olive oil for cooking
• 4 cloves garlic, finely minced
• 1 medium onion, finely chopped
• 2-3 cups chicken broth (as needed)
• 150g dark chocolate
• 4-5 tablespoons xylitol or Swerve, to taste
• Kosher salt to taste
• 8 skinless bone-in chicken thighs
• Sesame seeds, lightly toasted, for garnish

Optional:

• Grain-free keto tortillas
• Cauliflower rice

Method:

• Toast the ancho chillies in a skillet or pan over medium heat until softened, about 2-3 minutes. Be careful not to overcook them as they will turn bitter. Remove the stems, slice them open, and discard the seeds. Transfer the chillies to a bowl, cover with boiling water, and soak for 30 minutes.
• Prepare the tomatoes and red pepper by either roasting them under a broiler or charring them over an open flame on your stovetop. Once charred, transfer the tomatoes to a blender (skins on) and the red pepper to a sealed plastic bag. Set aside to 'sweat'.
• In a Dutch oven or heavy pot, toast the sesame seeds, oregano, cinnamon, cumin seeds, star anise, cloves, and peppercorns over medium heat until fragrant and lightly golden. Transfer to a blender.
• Add the almonds and peanuts to the pot and toast until fragrant and deep golden. Transfer to the blender.
• Heat 3 tablespoons of olive oil in the Dutch oven and add the minced garlic and onion. Cook, stirring often, until browned (about 10-14 minutes). Transfer to the blender.
• Drain the soaked ancho chillies and transfer them to the blender. Add the chipotle powder and blend until smooth, adding chicken broth as needed to thin out the mixture. Taste and season with salt, keeping in mind that the sauce will reduce substantially.
• Remove the pepper from the plastic bag, peel off the skin, and discard it. Remove the stem, slice open, and remove the seeds and veins. Transfer to the blender.
• Heat the remaining 2 tablespoons of olive oil in the Dutch oven and add the chicken pieces. Season with salt and freshly ground black pepper to taste. Cook until the meat is fully seared on all sides.
• Sieve the mole sauce into the Dutch oven and stir in the chocolate, 4 tablespoons of sweetener, and a bay leaf. Turn the heat down to low and simmer for 20 minutes. Taste and adjust the sweetness and saltiness, if needed. Cook for another 20 minutes.
• Serve immediately, garnished with toasted sesame seeds. For a complete meal, serve with grain-free keto tortillas and cauliflower rice.

Tips:

• Traditional Mexican mole can have anywhere from 20 to 40 ingredients and can take a day or more to prepare. This recipe is an abbreviated version that reduces the ingredient count while retaining the most important flavours.
• The chilli ancho is the most important ingredient in the sauce, binding all the flavours together. Make sure to procure this ingredient, as it is commonly available in Mexican supermarkets or online.
• Traditional mole is made with chocolate tablets from Oaxaca, which are not keto-friendly due to their sugary content. Substitute them with dark chocolate (70% or higher) to make it keto-friendly.
• To make up for the lack of sugar from the chocolate and other ingredients like raisins, plantain, or pineapple, use a keto-friendly sweetener like xylitol, Swerve, or coconut sugar if following a paleo diet.
• To add smokiness to your mole, roast the tomatoes and red pepper in a broiler or char them over an open flame.
• This recipe yields about 10 servings of sauce, so you'll have plenty of leftovers. Freeze them in portions and use them to enhance other dishes like enchiladas or chicken.

Chicken mole nutritional information

Chicken mole is a Mexican dish that typically contains a variety of ingredients, including chicken, mole sauce, and various vegetables and spices. The nutritional information for chicken mole can vary depending on the specific ingredients and quantities used, but here is a breakdown of the nutritional content based on different recipes and serving sizes:

Nutritional Information for Chicken Mole:

Calories:

The calorie content of chicken mole can range from 150 kcal to 520 kcal per serving, depending on the recipe and portion size. For example, the Marcela Valladolid recipe has 520 kcal per tray, while the Trader Joe's Oaxacan Inspired Chicken Thighs in Mole Sauce has 150 kcal per serving.

Fat:

The fat content in chicken mole can vary from 5 g to 48 g per serving. For instance, the Fresh Direct Chicken Mole Enchilada has 48 g of fat per package, while the Trader Joe's dish has 5 g of fat per serving.

Carbohydrates:

The carbohydrate content in chicken mole can range from 5 g to 49 g per serving. The Fresh Direct Chicken Mole Enchilada contains 49 g of carbs per package, in contrast to the Trader Joe's option, which has 5 g of carbs per serving.

Protein:

The protein content in chicken mole can vary between 10 g and 45 g per serving. For example, the Fresh Direct Chicken Mole Enchilada offers 43 g of protein per package, while the Mole Poblano sauce has 10.55 g of protein per cup.

Other Nutrients:

Chicken mole is also a good source of various other nutrients, including vitamins, minerals, and antioxidants. For instance, the keto version of the sauce contains vitamin A, vitamin C, calcium, and iron. However, the specific amounts of these nutrients can vary depending on the ingredients and recipe used.

It is important to note that the nutritional information provided above may not be exhaustive, and the values can differ based on the specific recipe, serving size, and ingredients used. Therefore, it is always a good idea to refer to the nutritional information provided with the specific recipe or product you are consuming.

Chicken mole with tortillas

Chicken mole is a Mexican dish that is often served with tortillas. The dish is a time-consuming one, often taking a day or two to prepare, but there are some abbreviated versions of the recipe that cut down the preparation time to a few hours.

Ingredients

The ingredients for the keto chicken mole with tortillas can be divided into three categories: the sauce, the tortillas, and the chicken.

Sauce:

• Dried ancho chillies
• Plum tomatoes
• Sesame seeds
• Dried oregano
• Cumin seeds
• Raw unsalted peanuts
• Chipotle powder
• Extra virgin olive oil
• Garlic
• Onion
• Chicken broth
• Dark chocolate
• Xylitol or Swerve sweetener
• Salt

Tortillas:

• Cauliflower
• Eggs
• Black pepper
• Extra virgin olive oil
• Arrowroot powder
• Chili powder
• Tomato sauce
• Dried oregano
• Ground cumin
• Ground cinnamon
• Ground cayenne pepper
• Lily's Sugar-Free Chocolate Chips
• Swerve Granular

Chicken:

• Skinless chicken thighs or breasts
• Salt
• Black pepper

Method

The method for preparing the keto chicken mole with tortillas can also be divided into three parts: preparing the sauce, making the tortillas, and cooking the chicken.

Sauce:

• Toast the ancho chillies in a skillet over medium heat for 2-3 minutes until softened.
• Remove the stems, slice them open, and discard the seeds.
• Transfer the chillies to a bowl, cover with boiling water, and soak for 30 minutes.
• Roast the tomatoes and red pepper in an oven or char them over an open flame.
• Transfer the charred tomatoes to a blender and the red pepper to a sealed plastic bag.
• Toast the sesame seeds, oregano, cinnamon, cumin seeds, star anise, cloves, and peppercorns in a Dutch oven or heavy pot over medium heat until fragrant and lightly golden.
• Add the almonds and peanuts to the pot and toast until fragrant and golden.
• Heat olive oil in the pot and add the garlic and onion. Cook until browned.
• Drain the soaked ancho chillies and transfer them to the blender along with the chipotle powder. Blend until smooth, adding chicken broth as needed.
• Remove the pepper from the plastic bag, peel and discard the skin, and transfer the flesh to the blender.
• Season the chicken with salt and pepper.
• Heat olive oil in a Dutch oven and add the chicken, searing it on all sides.
• Sieve the mole sauce into the pot with the chicken and stir in the chocolate, sweetener, and a bay leaf.
• Simmer the sauce over low heat for 20 minutes, stirring occasionally.

Tortillas:

• Cut a medium-sized cauliflower into florets and process it in a food processor until it resembles rice.
• Microwave the cauliflower rice for 4 minutes, stirring after 2 minutes. Set aside to cool.
• Add the cooled cauliflower to a clean tea towel and twist to release the liquid.
• Transfer the cauliflower rice to a bowl and add the eggs, salt, and pepper. Mix well.
• Spread the mixture onto a baking sheet and bake at 375 degrees Fahrenheit for 15-17 minutes until browned.
• Cut the sheet of cauliflower in half and then cut perpendicular to that to create strips.

Chicken:

• Place the chicken, garlic, bay leaf, and salt in a pot and cover with water.
• Bring the water to a boil and then lower the heat to a simmer. Cook until the chicken is done, about 20 minutes.
• Remove the chicken from the pot and let it rest.
• Shred the chicken with two forks.

Serving

Serve the chicken mole with tortillas, garnished with toasted sesame seeds and a side of Mexican red rice.

Variations

Some variations of the recipe include adding beans, such as black beans, pinto beans, or refried beans, or a slaw to the tacos. Additionally, the dish can be made gluten-free by using corn tortillas instead of flour tortillas and thickening the sauce with cornstarch instead of flour. For a vegetarian or vegan option, the chicken can be substituted with roasted cauliflower or sweet potatoes.

Chicken mole with cauliflower rice

Chicken mole is a delicious, traditional Mexican dish that can be made keto-friendly with a few simple substitutions. Here is a recipe for Chicken Mole with Cauliflower Rice that is sure to impress!

Ingredients:

• 8 skinless, bone-in chicken thighs
• 3 garlic cloves, finely chopped
• 2 tbsp smooth peanut butter
• 2 tbsp chipotle paste
• 400g can of chopped tomatoes
• 25g dark chocolate (70% cocoa solids or higher)
• 1 small red onion, sliced into rings
• Juice of 1 lime, plus wedges to serve (optional)
• 1 medium head of cauliflower, stem removed
• 3 tsp canola or vegetable oil
• 2 large eggs, lightly beaten
• 3 cloves garlic, minced
• 1-inch piece of fresh ginger, peeled and grated
• 1 cup frozen mixed peas and carrots, thawed
• 1/4 cup thinly sliced scallions
• 1/4 cup low-sodium soy sauce, plus more for serving (optional)
• 2 tbsp sesame oil
• Salt and pepper, to taste

Method:

For the Chicken Mole:

• Heat a flameproof casserole dish over medium-high heat and add 2 tbsp of sunflower oil.
• Season the chicken thighs and brown on all sides. You may need to do this in batches to avoid overcrowding the dish. Remove the chicken to a plate and set aside.
• Add the chopped red onion to the dish and cook for 5 minutes until softened.
• Add the garlic and spices (cumin, cinnamon, and smoked paprika) and cook for 1 minute until aromatic.
• In a separate bowl, cover the ancho chillies with boiling water and leave to soften for 20 minutes. If you can't find ancho chillies, you can grill red peppers until blackened and soft, then peel and add to the dish with 1 tsp smoked paprika and extra chipotle to taste.
• Remove the chillies from the soaking liquid, reserving the liquid. Discard the stalks and seeds, then transfer the chillies to a food processor with 4 tbsp of the soaking liquid, garlic, and raisins. Blend until smooth.
• Tip the chilli mixture into the casserole dish and add the peanut butter, chipotle paste, tomatoes, and 400ml water.
• Return the chicken to the dish, season, cover, and simmer for 1 hour, stirring occasionally.
• Remove the chicken pieces to a plate and shred the meat with two forks. Discard the bones.
• Return the shredded chicken to the sauce and add the dark chocolate. Continue cooking, uncovered, for 30 minutes, stirring occasionally. If the sauce becomes too thick, add some of the reserved chilli soaking liquid or water.

For the Cauliflower Rice:

• Cut the cauliflower into chunks and pulse in a food processor until it resembles rice.
• Heat a wok or large skillet over medium-high heat and add 1 tsp of canola oil.
• Add the beaten eggs and quickly scramble, then transfer to a plate and set aside.
• Heat the remaining 2 tsp of canola oil in the wok or skillet. Add the garlic and ginger and cook, stirring constantly, for 1 minute.
• Add the peas, carrots, scallions, and cauliflower rice. Stir-fry until the vegetables are tender, about 5 minutes.
• In a small bowl, whisk together the soy sauce and sesame oil.
• Stir the sauce, chicken, and scrambled eggs into the cauliflower mixture. Cook for an additional 1-2 minutes.

Serve the Chicken Mole with Cauliflower Rice and enjoy! This dish offers a delicious blend of flavours and textures, and it's sure to satisfy your keto cravings!

Chicken mole with avocado, cilantro and jalapeno

Chicken mole is a Mexican dish that can be made keto-friendly by substituting sugar with sweeteners like xylitol, Swerve, or coconut sugar. Here is a recipe for Chicken Mole with Avocado, Cilantro, and Jalapeno that yields four servings.

Ingredients:

• 3 skinless chicken breasts (1.3 lb or 600 g) (defrosted if frozen)
• 1 cup (240 ml) tomato sauce
• 1 Tablespoon (15 ml) tomato paste
• 1/2 medium white onion (2 oz or 55 g), roughly chopped
• 2 cloves of garlic, peeled
• 1 teaspoon (5 ml) chipotle paste (or 1 small chipotle pepper, seeds removed) (optional)
• 2 Tablespoons (30 ml) almond butter
• 2 Tablespoons (12 g) cacao powder
• 2 Tablespoons (12 g) chili powder (or to taste)
• 1 teaspoon (2 g) smoked paprika
• 1 teaspoon (2 g) cumin powder
• 1 teaspoon (2 g) cinnamon powder
• 1 cup (240 ml) chicken broth
• Salt and pepper, to taste
• 2 Tablespoons (2 g) chopped fresh cilantro (for garnish)
• 2 teaspoons (9 g) sesame seeds (for garnish)
• 1 lime, cut into wedges (for garnish)
• 2 avocados, diced
• 1/4 cup red onion, chopped
• 1 jalapeno, de-seeded and chopped (optional)
• 1/4 cup cilantro, finely chopped
• Fresh cracked pepper & salt to taste

Method:

Place the tomato sauce, tomato paste, onion, garlic, chipotle paste, almond butter, cacao powder, chili powder, paprika, cumin, and cinnamon in a blender or food processor and blend until smooth. (Add a splash of water to help with blending, if needed.)

Place the chicken breasts and chicken broth in the slow cooker. Pour the blended sauce over and stir well to combine.

Place the lid on the slow cooker and cook on high for 4 to 5 hours or low for 7 to 8 hours.

Once cooked, remove the chicken breasts from the slow cooker and shred with two forks. (If using bone-in chicken, remove and discard the bone.) Ladle out about half of the sauce and set aside for serving.

Return the shredded chicken to the remaining sauce in the slow cooker and mix well to combine. Season with additional salt and pepper, to taste.

Serve the chicken mole with the reserved sauce and garnish with the optional fresh cilantro, sesame seeds, and a squeeze of lime juice, if desired.

While the chicken is cooking, prepare the salsa by chopping the avocado, tomato, onion, and cilantro. Gently combine the chopped veggies with a drizzle of lime and a dash of salt and pepper.

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