Low-FODMAP Chicken Tinga Tacos
October 3, 2020Low-FODMAP Wild Rice, Pumpkin, & Kale Bowl
November 1, 2020
Serving | Cook Time | Calories |
|---|
10 | 1 hour | 290 |
Low-FODMAP Loaded Veggie & Chicken Soup
Ingredients
- 1 whole rotisserie chicken (1kg)
- 1 full stock of celery
- 2 bunches of carrots (approx. 10 small or 5 large carrots)
- 3 leeks (use the dark green parts only)
- 1 head of collard greens or kale ( 3-4 cups, chopped)
- 2 tbsp garlic-infused oil
- Salt & pepper to tastes
- 2 cans of sliced mushrooms (1 can = 284 ml)
- 1 tbsp dried thyme
- 1 tbsp dried oregano
- 1 tsp chilli flakes ( optional for a little kick)
- 1/2 a packet (100 g) of shirataki rice (If you cannot find this rice you can also substitute with rice or gluten-free orzo)
- 1.8 L (approx 2 x 900 ml boxes) of low-FODMAP chicken stock
- 2 cups of water
- 4-5 bay leaves
- 1 sprig of rosemary
- Juice of 1 lemon
- 5 tbsp chopped fresh parsley
*Shirataki rice/pasta has been tested to be low-FODMAP in 85 g portions. It is a rice substitute made from a fiber called glucomannan that comes from the root of the konjac plant.
The brand that I used also includes oat fiber, so if oats are typically an irritant for you use a smaller amount or substitute for another grain that better suits you, like a gluten-free orzo or white or brown rice.
If you are adding rice, I recommend adding cooked rice, because if you add uncooked rice you will have to add extra liquid as well.
Directions
- 1. Start by shredding the rotisserie chicken with two forks.
- 2. Next chop the carrots, celery, green part of the leeks, and parsley and set aside until needed. Rip up the collard greens/kale, removing the hard stems and only using the leaves. Wash and dry the leaves before setting them aside as well.
- 3. Add garlic-infused oil to a warmed large soup pot on medium heat, along with the carrots, celery, leeks, and about 1-2 tsp of salt & pepper.
- 4. Cook the veggies, while stirring occasionally, until tender. For about 5-6 minutes.
- 5. Add in the drained canned sliced mushrooms, dried thyme, chili flakes, and oregano and stir to mix all together. Let cook for 2-3 minutes or until fragrant.
- 6. Pour the chicken stock and water into the large soup pot. Add the bay leaves and bring the whole mixture to a boil.
- 7. Stir in the rosemary sprig, shredded chicken, and the shirataki rice. Reduce the heat to a simmer and cook for 10 mins. You may have to add some more liquid (water or chicken stock) at this point to reach your desired consistency.
- 8. Stir in the collard greens and cook until wilted, around 3-5 minutes.
- 9. Lastly, add the lemon juice and fresh parsley to the pot. Add more salt & pepper to taste if needed.
*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.
