Navigating Information Overload – Food & Nutrition EditionSeptember 21, 2020
Low-FODMAP Loaded Veggie & Chicken SoupOctober 22, 2020
Low-FODMAP Chicken Tinga Tacos
- Corn tortillas (2-3/serving)
- 6 bake chicken breast, shredded
- 3 tbsp garlic-infused oil
- 1 jar of sweet peppers, chopped
- 3 tsp dried oregano
- 1 ½ tsp cumin
- 2 tsp paprika
- 1 tsp cayenne pepper
- ¾ cup low-FODMAP chicken stock
- 2 cans of diced fire roasted tomatoes
- 1 ½ tsp salt
- 1 bunch of cilantro, chopped
- Finely chopped raw purple cabbage
- Slided radishes
- Finely diced yellow pepper
- Crumbled feta
- Lime juice of one lime wedge per serving
- 1. Start by baking the chicken breast in the oven at 350 degrees for 25 to 30 mins or when the chicken is no longer pink in the middle and fully cooked through.
- 2. Once cooked thoroughly, take 2 forks to shred all of the chicken breast in a bowl and set aside for later.
- 3. Chop the sweet peppers up and set a side so they are ready for the sauce.
- 4. Now you can start to make the sauce for the chicken by heating a large skillet over medium heat and add the garlic-infused oil once the skillet is warm.
- 5. Add the chopped sweet peppers, oregano, cumin, paprika, and cayenne and stir to mix all the spices evenly. Toast for 2 mins.
- 6. Next, add the chicken stock, tomatoes, and salt to the skillet.
- 7. Bring the mixture to a simmer for 5- 8 mins.
- 8. Add the sauce to a blender and blend all together until smooth.
- 9. Return the sauce to the warm skillet and add the shredded chicken to the skillet as well.
- 10. Stir the chicken into the sauce well and cook for 5 mins on low heat.
- 11. Chop up your yellow peppers, raw purple cabbage, radish, and cilantro.
If desired, toast the corn tortilla in a small pan over medium heat, approximately 2 mins per side or until they are nice and warm.
- 12. Top your corn tortilla with your saucy pulled chicken, veggie toppings, and crumble some feta on top.
- 13. Grap some napkins, because this is a messy one, and Enjoy!
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods! Also, keep in mind the concept of FODMAP stacking
. If you have a lot of foods that contain FODMAPs in one meal, even if not in high-FODMAP portions, the accumulation can lead to symptoms.