Quick Low FODMAP Chicken Fajitas Recipe
What You Need
Ingredients
- Chicken: 1 lb (450g) boneless, skinless chicken breasts, sliced into thin strips
- Bell Peppers: 1 red and 1 yellow bell pepper, sliced
- Zucchini: 1 medium zucchini, sliced
- Olive Oil: 2 tablespoons for sautéing
- Spices:
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon chili powder
- Salt and black pepper to taste
- Corn Tortillas: 8 small corn tortillas (make sure they’re gluten-free)
- Lettuce: 1 cup shredded romaine lettuce (optional)
- Low FODMAP Salsa: ½ cup (store-bought or homemade)
- Avocado: 1 ripe avocado, sliced (optional, check for tolerance)
Kitchen Tools
- Large skillet
- Cutting board
- Sharp knife
- Measuring spoons
- Serving platter
Preparation Steps
Step 1: Prepare the Ingredients
Begin by slicing the chicken breasts into thin strips for quick cooking. Next, wash and slice the bell peppers into thin strips and cut the zucchini into half-moons. This mixture adds color and flavor to the fajitas while maintaining a low FODMAP profile.
Step 2: Season the Chicken
In a medium bowl, combine the sliced chicken with cumin, paprika, chili powder, salt, and pepper. Ensure the chicken is evenly coated with the spices, allowing the flavors to permeate the meat while it’s cooking.
Step 3: Heat the Skillet
In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Ensure the oil is hot before adding the chicken. A properly heated pan allows for better searing, enhancing the flavor through caramelization.
Step 4: Cook the Chicken
Add the seasoned chicken strips to the hot skillet. Sauté for about 5-7 minutes, or until the chicken is browned and cooked through, stirring occasionally to ensure even cooking. Use a meat thermometer to confirm the internal temperature reaches 165°F (75°C).
Step 5: Add the Vegetables
Once the chicken is nearly cooked, add the sliced bell peppers and zucchini to the skillet. Stir everything together and cook for an additional 5 minutes until the vegetables are tender but still crisp. The goal is to maintain their vibrant colors and nutrients.
Step 6: Warm the Tortillas
While the chicken and vegetables finish cooking, warm the corn tortillas. They can be done in a microwave for about 30 seconds, or you can place them in a separate dry skillet for a minute on each side until soft and pliable.
Step 7: Assemble the Fajitas
To assemble, place a generous portion of the chicken and vegetable mixture on a warm tortilla. Top with shredded romaine lettuce, slices of avocado if desired, and a spoonful of low FODMAP salsa. You can also include any additional toppings that fit within a low FODMAP diet.
Step 8: Serve Immediately
Serve the fajitas hot, allowing everyone to customize their own to their liking. They are perfect for a quick weeknight meal or a casual dinner with friends. Enjoy the vibrant flavors and satisfying textures within minutes!
Nutritional Information
This quick low FODMAP chicken fajitas recipe is not only delicious but also nutritious. Each serving provides a good balance of protein from the chicken, healthy fats from the olive oil and avocado, and fiber from the vegetables.
- Calories: Approximately 350 per serving
- Protein: 30g
- Carbohydrates: 32g
- Fat: 15g
- Fiber: 6g
Tips for Success
- Ingredient Substitutions: If bell peppers aren’t tolerated, consider using spinach or carrots instead.
- Meal Prep: Marinate the chicken overnight for extra flavor, and pre-slice the vegetables to save time on busy evenings.
- Storage Suggestions: Leftover fajitas can be stored in an airtight container in the fridge for up to three days. Reheat before serving.
- Variations: Try using diced firm tofu or shrimp as a protein alternative, ensuring they fit within low FODMAP guidelines.
FAQs
Can I make these fajitas dairy-free?
Absolutely! This recipe is naturally dairy-free.
What if I want to add cheese?
Opt for lactose-free cheese if tolerated, or simply enjoy the fajitas without dairy.
Can I freeze the fajitas?
Yes, you can freeze the chicken and vegetable mixture for up to three months. Just reheat thoroughly before serving.
How can I ensure the meal remains low FODMAP?
Always check ingredient labels, especially for pre-made products like salsa and tortillas, to confirm they adhere to low FODMAP guidelines.
By following this recipe and these tips, you can enjoy quick low FODMAP chicken fajitas that are flavorful, nutritious, and easy to prepare in under 30 minutes. It’s a satisfying meal that is both healthy and indulgent, perfect for any night of the week!
