Mancha Manteles

Name: Mancha Manteles
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Mexican
Ingredients: Mancha Manteles

Cena • Mexico

230

KCAL

PROTEIN (G)

CARBS (G)

FAT (G)

Data source: MexicanCalorie

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About Mancha Manteles

"Tablecloth stainer" mole with fruit and pork

How to Make Mancha Manteles (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Medium

Mancha Manteles, which translates to 'tablecloth stainer,' is a vibrant and festive dish originating from the culinary-rich region of Oaxaca, Mexico. This traditional Mexican dinner recipe is renowned for its unique blend of savory, sweet, and mildly spicy flavors, featuring tender chicken simmered with a medley of tropical fruits and vegetables in a subtly spiced tomato and chili sauce. The name itself hints at its colorful nature, as the rich red sauce has a reputation for leaving its mark on the tablecloth! Rooted deeply in Mexican culinary traditions, Mancha Manteles is often enjoyed during special family gatherings and festive occasions, bringing people together around a table of bold flavors. Its harmonious combination of chicken, pineapple, plantains, and almonds, accented with cinnamon and ancho chilies, creates an unforgettable taste experience that appeals to all ages. This healthy version of Mancha Manteles is lightened up for modern kitchens, retaining the authentic flavors while ensuring it's nutrient-dense and suitable for calorie-conscious diners. If you're seeking a wholesome, delicious, and culturally authentic Mexican dinner, Mancha Manteles is a perfect choice.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: tree nuts

Ingredients(for 1 large dinner plate (approx. 350g))

250g Boneless, skinless chicken breast (pollo)
1/2 cup Pineapple chunks (fresh or canned (in juice, drained))
1 small Ripe plantain (peeled and sliced)
1/2 medium Red bell pepper (cut into strips)
1 medium Tomato (roma preferred, chopped)
1 Ancho chili (deseeded and soaked)
1/2 stick Cinnamon stick (can use ground cinnamon (1/2 tsp))
2 tbsp Almonds (toasted and chopped)
2 cloves Garlic (minced)
1 tbsp Olive oil
1/2 cup Low-sodium chicken broth
to taste Salt and black pepper

Instructions

1
Prepare the ancho chili by soaking it in hot water for 5 minutes until soft. Remove seeds and chop finely.
5 minutes
Wear gloves when handling chilies to avoid skin irritation.
2
Heat olive oil in a large skillet over medium heat. Add chicken breast and brown on both sides for 4-5 minutes. Remove and set aside.
6 minutes
Do not overcrowd the pan; brown in batches if needed.
3
In the same skillet, add garlic and red bell pepper. Sauté until fragrant and slightly softened.
2 minutes
Stir constantly to avoid burning the garlic.
4
Add chopped tomato, prepared ancho chili, cinnamon stick, and a pinch of salt. Cook until tomatoes break down and form a sauce.
3 minutes
Smash the tomatoes with a spoon to aid breakdown.

Why This Dish is Healthy

Mancha Manteles is a nutritious choice because it combines lean proteins, fiber-rich fruits, and heart-healthy fats without heavy creams or fried components. The dish is naturally gluten-free and includes a spectrum of micronutrients from fresh produce and spices. By using minimal oil and lean chicken, this recipe is lower in calories and saturated fat, making it suitable for weight management, heart health, and overall wellness.

This healthy Mancha Manteles recipe is rich in lean protein from chicken breast, providing essential amino acids for muscle repair and satiety. The inclusion of pineapple and plantain adds natural sweetness along with dietary fiber, vitamin C, and potassium. Almonds offer healthy fats, vitamin E, and magnesium, while the use of olive oil and fresh vegetables keeps saturated fat low. Ancho chili and cinnamon contribute antioxidants and anti-inflammatory compounds. This dish is balanced in macronutrients and supplies a variety of vitamins and minerals ideal for a wholesome dinner.

Pro Tips

💡Tip 1: Toast almonds for extra flavor before adding to the dish.
💡Tip 2: Use ripe but firm plantains to prevent them from becoming mushy.
💡Tip 3: For a richer sauce, blend the tomato, chili, and garlic before cooking.

Storage & Serving

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, adding a splash of broth if needed to restore moisture. Best enjoyed fresh for optimal texture.

Best served: Lunch