Steamed Chicken with Pumpkin Seed Mole
Nutrient-rich pumpkin seeds are an ideal thickener for this bright sauce. Extra sauce can be frozen for up to three months. If your chicken is thick, try pounding it flatter with a kitchen mallet to speed cooking. Consider serving with steamed greens. Canned tomatillos are available in the Latin section of grocers.
6 fresh or canned tomatillos, husked
1 cup (250 mL) fresh cilantro
2 inner leaves of romaine lettuce
1/2 tsp (2 mL) dried oregano
1 shallot, chopped
1 jalapeno or serrano pepper, seeded and diced
2 garlic cloves, minced
Juice of 1/2 lime
1/2 tsp (2 mL) salt, divided
2/3 cup (160 mL) shelled pumpkin seeds
1 tsp (2 mL) cumin seeds
2 cups (500 mL) reduced-sodium chicken broth
1 1/2 lb (750 g) skinless, boneless chicken breast
1/4 tsp (1 mL) black pepper
4 sprigs fresh rosemary
In bowl of food processor, add tomatillos, cilantro, lettuce leaves, oregano, shallot, jalapeno or serrano pepper, garlic, lime juice, and 1/4 tsp (1 mL) salt; process until smooth.
In skillet over medium heat, toast pumpkin and cumin seeds until pumpkin seeds are golden and begin to pop, about 3 minutes, shaking pan often. Remove from stove and place seeds in bowl to cool down.
Add tomatillo mixture to skillet and cook for 3 minutes.
Grind toasted seeds in spice grinder or food processor until finely ground.
Stir broth and ground seeds into tomatillo mixture. Bring to a boil, reduce heat, and simmer until thickened, about 15 minutes.
Meanwhile, season chicken with pepper and remaining salt. Add rosemary sprigs to steamer tray and place chicken breasts directly on top of rosemary. Steam, covered, over 2 in (5 cm) of water for 20 minutes, or until chicken is cooked through.
source: "Full Steam Ahead", alive #363, January 2012
Slice chicken into 1 in (2.5 cm) strips, place on serving plates, and top with pumpkin seed mole.
Serves 4.
Each serving contains: 351 calories; 48 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 10 g total carbohydrates (3 g sugars, 2 g fibre); 443 mg sodium
Steamed Chicken with Pumpkin Seed Mole
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
