Low FODMAP Chicken Enchiladas with Corn Tortillas Recipe
Ingredients
For the Chicken Filling:
- 2 cups cooked chicken breast, shredded
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup diced bell peppers (red, yellow, or green)
- 1 cup diced zucchini
- ½ cup corn (fresh or frozen)
For the Sauce:
- 1 tablespoon olive oil
- 1 tablespoon garlic-infused oil (use oil only, not pieces)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 cup low FODMAP chicken broth
- 1 cup diced tomatoes (canned or fresh)
- Salt and pepper to taste
For Assembling:
- 8 small corn tortillas (ensure they are certified gluten-free)
- 1 cup shredded lactose-free cheese (like cheddar or mozzarella)
- Optional toppings: Fresh cilantro, sliced green onions (green parts only), avocado
Instructions
1. Prepare the Chicken Filling
Start by heating one tablespoon of olive oil in a large skillet over medium heat. Add the diced bell peppers and zucchini. Sauté for about 3-5 minutes until the vegetables are tender yet crisp. Stir in the shredded chicken along with ground cumin, paprika, salt, and pepper. Mix well and allow it to heat through, then add the corn. Cook for another 2-3 minutes. Once combined, remove the skillet from heat and set aside.
2. Make the Sauce
In a separate saucepan, heat one tablespoon of olive oil over medium heat. Add the garlic-infused oil and sauté for about 30 seconds until fragrant. Mix in the chili powder and cumin, allowing the spices to toast slightly for enhanced flavor. Add the low FODMAP chicken broth and diced tomatoes, stirring to combine. Season with salt and pepper to taste. Allow the sauce to simmer for about 10 minutes. This helps to meld the flavors together.
3. Prepare the Tortillas
While the sauce simmers, preheat the oven to 350°F (175°C). Wrap the corn tortillas in foil and place them in the oven to warm. This softens the tortillas, making them easier to roll without breaking.
4. Assemble the Enchiladas
Once the tortillas are warmed, take them out of the oven and reduce the temperature to 325°F (160°C). Pour a thin layer of sauce into the bottom of a 9×13 inch baking dish.
Take a tortilla and spoon a generous amount of the chicken filling (about ¼ cup) onto the center. Roll the tortilla tightly and place it seam-side down in the baking dish. Repeat this process with the remaining tortillas and filling.
Once all tortillas are laid out in the dish, pour the remaining sauce over the top, ensuring that each enchilada is nicely covered. Sprinkle the shredded lactose-free cheese generously over the top.
5. Bake
Cover the baking dish with aluminum foil to prevent burning. Place the dish in the oven and bake for about 20 minutes. After 20 minutes, remove the foil and allow it to bake for an additional 10-15 minutes, or until the cheese is melted, bubbly, and slightly golden.
6. Serve and Garnish
Once baked, remove the enchiladas from the oven. Let them sit for about 5 minutes. This resting time allows the filling to set slightly, making each enchilada easier to serve without falling apart.
Garnish your low FODMAP chicken enchiladas with fresh cilantro and sliced green onions, and if desired, serve with slices of avocado on the side.
Nutritional Information
Per Serving (1 enchilada):
- Calories: Approximately 290
- Fat: 14g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 18g
Tips for Low FODMAP Success
- Ingredient Checks: Always ensure that sauces, cheeses, and broth are labeled low FODMAP or gluten-free. Check for hidden ingredients that could trigger symptoms.
- Mindful Portioning: Stick to the recommended number of servings, as larger portions can sometimes increase FODMAP content.
- Serving Suggestions: Serve on a bed of leafy greens or alongside a simple salad dressed with olive oil, lemon juice, and sea salt to add freshness.
FAQs
1. Can I make these enchiladas ahead of time?
Yes! You can prepare the chicken filling and sauce in advance. Assemble the enchiladas and store them covered in the refrigerator for up to 24 hours before baking.
2. What if I don’t have garlic-infused oil?
You can substitute with a blend of olive oil and a pinch of garlic powder for a similar flavor, but make sure to use oil only to keep it low FODMAP.
3. Can I freeze the enchiladas?
Absolutely! Once assembled and before baking, tightly cover the dish with foil and freeze. When ready, bake from frozen, adding an extra 15-20 minutes to the cooking time.
Making low FODMAP chicken enchiladas with corn tortillas provides a delicious, comforting meal without gastrointestinal discomfort. Perfect for family gatherings, meal prepping, or simply enjoying on a busy weeknight!
