Chicken Breast with Mole Sauce and Citrus Thyme Salad

Ready in less than 30 minutes, this dinner recipe is rich in heart-healthy ingredients. Mole sauce, pronounced mo-LAY, gets its deep flavor from dark chocolate. Dark chocolate has proven cardiovascular benefits. The BaleDoneen Method even recommends a small daily serving of seven grams for heart attack and stroke prevention.

This recipe also includes fresh fruits and vegetables. Eating plenty of produce lowers the risk of stroke and heart disease. The vitamin C in oranges supports immune health, helps with blood pressure control, and may protect against heart disease. Combined with lean chicken breast, this meal fits well into a heart diet plan.

Ingredients

• 1 cup store-bought enchilada sauce
  
• 1 ounce unsweetened chocolate, chopped
  
• 1 cup raisins
  
• 1/4 cup water
  
• 4 skinless boneless chicken breasts, about six ounces each
  
• 1/2 teaspoon freshly ground black pepper
  
• 3 tablespoons olive oil, preferably extra virgin
  
• 2 tablespoons red wine vinegar
  
• 4 cups wild or baby arugula
  
• 2 medium navel oranges, peeled and sliced into quarter-inch half moons
  
• 1/2 cup pitted kalamata or oil-cured olives
  
• 1 teaspoon fresh thyme leaves, removed from stems
  

Cooking Instructions

Heat the oven to 400°F. In a microwave-safe bowl, combine enchilada sauce, chopped chocolate, and raisins. Microwave on medium-high for one to two minutes until the chocolate melts. Transfer the mixture to a blender or food processor, add water, and process until smooth.

Heat one tablespoon of olive oil in a large ovenproof skillet. Season the chicken breasts with one-quarter teaspoon of black pepper. Sauté over medium-high heat for three to four minutes until browned on one side. Coat both sides with the mole sauce. Place the skillet in the oven and roast the chicken, browned side up, for about 15 minutes until fully cooked.

While the chicken cooks, prepare the salad. In a large bowl, mix vinegar, remaining olive oil, and black pepper. Add arugula, orange slices, and olives. Toss well to coat the greens and fruit evenly. Top with fresh thyme leaves and serve with the chicken.

Benefits of Mole Sauce and Chicken Breast for Heart Health

Mole sauce contains dark chocolate, which is high in antioxidant flavonoids. These compounds may help reduce inflammation in blood vessels and improve circulation. Dark chocolate also supports healthy cholesterol levels, helping lower the risk of atherosclerosis.

Chicken breast is a lean protein that can be part of a heart disease diet. It is low in saturated fat and provides essential nutrients for muscle maintenance and repair. For people watching their blood pressure, lean poultry is a better choice than processed meats.

Olive oil, used in both the cooking and salad, offers heart-protective benefits due to its high content of monounsaturated fats. These fats can help reduce LDL cholesterol and improve HDL cholesterol. The fresh oranges provide vitamin C and potassium, both linked to heart health and blood pressure control.

Raisins bring natural sweetness along with fiber and potassium. Combined with the fiber in arugula, these ingredients support healthy digestion and steady blood sugar levels. This balance is important for heart disease prevention and managing heart disease risk factors.

Keywords Used

mole sauce health benefits, chicken breast heart health, healthy Mexican recipes, chicken for BP control, mole sauce anti-inflammatory, heart diet.

FAQs

Is mole sauce heart healthy?

Yes. When made with unsweetened dark chocolate and minimal added sugar, mole sauce provides antioxidant and anti-inflammatory compounds that support cardiovascular health.

How to cook chicken for heart patients?

Bake, roast, or grill skinless chicken breasts without excessive oil or salt. Pair with vegetables and healthy fats for a balanced meal.

What are the benefits of mole sauce?

Mole sauce provides antioxidants from dark chocolate, potential anti-inflammatory effects, and depth of flavor without relying on excess sodium.

Is Mexican chicken mole healthy?

Yes, when made with lean chicken breast, heart-healthy fats, and fresh produce. This version avoids heavy creams and uses nutrient-rich ingredients.