High-Protein Green Mole Bowl: Rebuilding Maya's Classic for Gains

Kill the Boiled Chicken Routine

Maya Mexican Restaurant on 985 Lila Ave in Milford, Ohio, serves a legendary Pollo en Mole (chicken in traditional salsa), but eating for muscle does not mean you have to settle for high-sodium takeout or chew on plain, boiled poultry at home.

You do not need dry chicken breast to hit your macros. The International Society of Sports Nutrition (ISSN) nutrient timing position stand recommends consuming 0.25 to 0.40g of protein per kilogram of body mass alongside fast-digesting carbohydrates post-exercise to trigger muscle protein synthesis and rebuild muscle glycogen.

By engineering a home build with raw boneless, skinless chicken breast—which delivers 31g of complete protein per 100g—and combining it with roasted poblano peppers and toasted pepitas (pumpkin seeds), you build a meal prep bowl yielding 68g protein, 62g carbohydrates, and 14g fat.

Pepitas Pack Real Fuerza for Recovery

Pepitas are an absolute unit of micronutrient density for lifters building real fuerza (strength). USDA FoodData Central research shows dried pepitas pack 30.2g of protein and 592mg of magnesium per 100g portion.

Dropping just a 1 oz (28g) serving of raw pepitas into your sauce grants 8.5g of plant-based protein, 1.7g of dietary fiber, and 156mg of magnesium (37% DV) directly to your plate.

Magnesium is vital for strength athletes because it fuels ATP energy production, regulates muscle contractions, and accelerates neuromuscular recovery after heavy squat sessions.

The Step-by-Step Green Mole Blueprint

Single-serving baseline ingredients: 8 oz raw boneless skinless chicken breast, 1 oz (28g) raw pepitas, 1 medium poblano pepper, 1/4 cup chicken broth, 1 clove garlic, 1 cup cooked white rice, chopped cilantro, and salt.

• 1. Blacken 1 poblano pepper over an open burner or under a broiler, then peel off the charred skin and discard seeds.

• 2. Toast 1 oz (28g) raw pepitas in a dry skillet over medium heat for 3 minutes until golden brown and fragrant.

• 3. Blend the roasted poblano, toasted pepitas, garlic clove, cilantro, salt, and chicken broth until a rich green mole sauce forms.

• 4. Grill 8 oz of chicken breast until it hits an internal temperature of 165°F, slice thinly, and toss immediately in the warm green mole.

• 5. Assemble 1 cup cooked white rice into a bowl, top with the mole-coated chicken, and sprinkle remaining pepitas over top.

Batching Strategy for Weekly Muscle

Scale this recipe four times on Sunday prep day to secure four days of recovery lunches.

Store the cooked chicken and rice together in sealed glass meal prep containers, but keep extra roasted pepita sauce in a separate jar. Reheat the chicken and rice for 90 seconds, then fold in the green mole sauce warm to keep the toasted seed fat fresh and fragrant.

Toast 1 oz of pepitas tonight, fold them into your post-workout chicken bowl, and command 68g of muscle-building protein without sacrificing flavor.

Sources

• Maya Mexican Restaurant Milford Menu

• USDA FoodData Central: Pumpkin Seed Kernels

• International Society of Sports Nutrition Position Stand: Nutrient Timing