Serves: 6
Prep: 10 Cook: 20Mole (pronounced “moh-lay”) is a savory Mexican sauce with many variations, sometimes calling for over two-dozen ingredients. The most commonly served version in the American Southwest is a slightly thick, dark red combination of several varieties of chile peppers, dark chocolate, tomato, garlic, onion, nuts, cinnamon, black pepper, cumin, cloves, raisins and a sweet element of brown sugar or vanilla cookies that are all processed into a paste and thinned with chicken broth to create the luscious sauce.
A great mole sauce is a delicious balance of ingredients that meld to create layers of flavor. This quick, less intimidating version by cookbook author Amy Laura of FODify It!, has shortcuts for easy preparation that achieves the same complexity of flavor, and takes only 15 to 20 minutes to prepare. Best of all, it is Monash University low FODMAP certified.
To find more Monash certified recipes by Amy, check out her Calm Tummy Happy Heart cookbook at https://fodifyit.com/.
| ingredients |
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2 tblsps 2 tblsps low FODMAP garlic-infused canola or vegetable oil |
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1 tblsp 1 tblsp pure mild red chile powder* |
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1 tsp 1 tsp smoked paprika |
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¾ tsp ¾ tsp ground cinnamon |
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½ tsp ½ tsp ground cumin |
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¼ tsp ¼ tsp fine ground black pepper |
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2 cups 2 cups low FODMAP chicken broth (without onion or garlic) |
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1 cup 1 cup canned, drained, roughly chopped whole plum tomatoes |
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⅓ cup ⅓ cup thinly sliced scallions, green parts only |
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¼ cup ¼ cup smooth peanut butter |
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1 tblsp 1 tblsp plus 1tsp Dutch-processed cocoa powder |
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dark baking chocolate (70% cocoa minimum), broken into pieces^ |
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½ tsp ½ tsp light brown sugar |
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¼ tsp ¼ tsp salt |
Pour the garlic oil into a large nonstick skillet over medium high heat. When it shimmers, add the red chile powder, paprika, cinnamon, cumin, and black pepper. Stir for 1 minute using a wooden or heatproof silicone spatula.
Add the broth and stir to combine for 30 seconds. Reduce heat to medium and add the remaining ingredients. Stir until the chocolate is melted and all ingredients are fully incorporated, scraping the bottom of the skillet where the chocolate may settle until the mole comes to a low boil. Remove from heat.
Carefully spoon or ladle into a blender. Place a heavy, clean kitchen towel over the lid to avoid hot splatters. Blitz on high until smooth, about 2 minutes.
Pour the mole back into the pan over medium heat. Continuously stir to reduce for about 3 minutes or until it has the consistency of a silky turkey or brown gravy. If it is too thick, add 1 tablespoon of hot water or broth at a time until you have desired thickness. Check for salt (you may want to add ¼ tsp more, to your taste).
Ingredients:
* Such as New Mexican chile powder containing no onion, garlic or other high FODMAP ingredients – the label ingredients should read: red chile
^ Preferably containing 70% cocoa minimum
Serve Suggestions:
Mole Sauce may be served over roasted or poached skinless chicken breasts and garnished with ½ scant tsp sesame seeds per serving (optional). Fluffy white rice spritzed with lime juice and minced fresh cilantro is a tasty side dish.
Refrigeration / Freezing:
When stored in an airtight container, mole sauce will keep in the refrigerator for up to 3 days. When stored in an airtight freezer safe container, it will keep in the freezer for up to 3 months.
Other uses for Mole Sauce:
An enchilada sauce, served over slow roasted beef or pot roast, poured over sliced roasted turkey, sliced grilled pork chops, rolled into burritos, stuffed into tacos, or as a snack for dipping with a single serving of 10 to 12 (30 g) store-bought corn tortilla chips.
Note:
Chiles contain capsaicin that may trigger heartburn and abdominal pain in some people with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods.
| Nutrition Information (per serve) | |
|---|---|
| Energy | 613 Kj / 147 cal |
| Protein | 3.51g |
| Carbohydrates | 6.90g |
| Sugar | 5.01g |
| Total Fat | 11.57g |
| Saturated Fat | 2.46g |
| Fibre | 1.82g |
