Affordable Meals,  Chicken,  Comfort Food,  For Cheese Lovers,  Mexican

Low FODMAP Baked Cheesy Chicken Tacos!

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I made 20+ tacos for Mexican Monday this week for the 2 of us. This is just an example of my dedication to the taco life. I ain’t foolin’ around. You don’t have to be on a low FODMAP diet to make or enjoy these tacos. I would proudly serve these to anyone.

If you are low FODMAP and like to cook or eat Mexican, the first thing you want to do is get yourself some ancho chile powder. Regular chili powder has other ingredients like “spices” that probably includes garlic or onion powder. I got my ancho chile powder online. There were lots to choose from, I wound up with a brand called D’Allesandro that I think tastes good and was affordably priced. Read the reviews of what you’re buying, apparently some brands are lacking in flavor and heat.

The store-bought corn stand and stuff taco shells are low FODMAP and what you need for this recipe. I tried making my own once by drooping corn tortillas over the oven rack like I saw online. They were ridiculous and everyone pointed and laughed at me. Okay, maybe that was in my head.

I’m new to this diet and haven’t come up with my own taco seasoning recipe yet. I use this one over at Fun Without FODMAPS. It’s yummy. To make your own broth or stock try my Low FODMAP Veggie Stock recipe. The salsa in this recipe can be made the day before (and stored in the refrigerator, just in case you’re an idiot).

Low FODMAP Cheesy Chicken Baked Tacos with Salsa

Oven baked, cheesy chicken tacos big on flavor, low on FODMAPS.
Prep Time15 mins
Cook Time30 mins
Course: Main Course
Cuisine: Mexican
Keyword: baked, chicken, easy, ground chicken, Low FODMAP, taco
Author: Kenny MacKenzie

Ingredients

  • 1 lb ground chicken
  • 2 TBSP extra virgin olive oil
  • 1 clove garlic smashed & roughly chopped
  • 1/4 medium onion diced (optional)
  • 1 medium carrot shredded
  • 1 TBSP low FODMAP taco seasoning (ancho chili powder, cumin, paprika, oregano, salt, cayenne)
  • 1/2 cup low FODMAP vegetable or chicken broth – warmed.
  • 1 1/2 cups shredded cheddar or colby jack, or both (if you like your tacos extra cheesy, use more)
  • 12 -12 stand and stuff style taco shells (corn)
  • shredded lettuce for topping
  • sliced scallion greens for topping
  • low fodmap salsa for topping

Low FODMAP salsa

  • 1 lb roma or plum tomatoes seeded and diced
  • 2-3 serrano peppers seeded and diced
  • juice of 1 medium lime
  • 1/2 cup scallion or large chive greens diced

Instructions

  • Make the salsa first. Put the tomatoes, serrano peppers, lime juice and chives in a food processor. Pulse until it's the consistency you prefer in a salsa. Also, if you are weird and like cilantro, put that in there too. I won't tell you how much because you're gonna do what you're gonna do anyway.
  • Pour into a glass bowl and let it sit at room temperature while you make your tacos. You could also make this a day ahead of time. I know, now I tell you.
  • Preheat oven to 350 F.
  • Spray a 9×13 glass baking dish and an 8×8 baking dish with cooking oil. Set aside.
  • Heat olive oil in a large-ish pan. When simmering add onions and lower heat a little. Let cook until softened.
  • Add garlic and let it cook for 1-2 minutes. Then fish out all of the garlic and onion with a slotted spoon or small strainer and discard, trying to preserve as much of the oil as possible.
  • Raise heat to medium and add the ground chicken. Break up with a wooden spoon.
  • Once you've flipped the chicken over, add the tablespoon of taco seasoning. Continue browning until cooked through (no pink).
  • Stir in the carrots and let cook 2-3 minutes.
  • Add a half cup of stock/broth. Lower the heat a little and let the broth cook away until chicken is juicy but not wet. Remove from heat.
  • Line up taco shells in your prepared glass baking dishes. Put a little cheese on the bottom of each taco.
  • Spoon in taco meat mixture into the tacos, and then top with more cheese.
  • Bake in the oven until cheese is melted and shells lightly brown.
  • Serve topped with your homemade salsa, sliced olives, shredded lettuce, diced tomatoes etc

Music to cook by: Charlie Parker “South of the Border”

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