Low FODMAP Chicken Tacos

GF DF NF SF Mar 6, 2024

Recipe Nutrition Comment Print
Share on:

These tacos are free of onion and garlic, and are made using ground chicken thighs (or any kind of ground meat you prefer; beef or turkey would work great here too!). These can also be served with Classic Rice and Beans, Oat-Wheat Tortillas, cheese, and Five Minute Salsa (No Garlic/Onion). Also check out my standard Sauteed Taco Meat and Fajita Veggies recipe

SPICE MIX
- 8 tsp (18 g) Paprika
- 4 tsp (13 g) Cumin, ground
- 1 tbsp (3 g) Oregano, dried
- 1 tsp (3 g) Black pepper, ground
- 1 tsp (6 g) Salt
- 1/2 tsp (1 g) Cornstarch
- 1/2 tsp (1.5 g) Cayenne pepper

VEGETABLES
- 4 medium (480 g) Bell pepper
- 1 tbsp (15 g) Extra virgin olive oil
- 1 tbsp (15 g) Lime juice

MEAT
- 1 lb (454 g) Ground chicken thighs
- 1 tbsp (15 g) Extra virgin olive oil
- 1/4 cup (60 g) Water
- 2 tbsp (30 g) Apple cider vinegar
- 1 tbsp (15 g) Lime juice

1. Prepare your spice mix in a mason jar - paprika, cumin, oregano, black pepper, salt, cornstarch, and cayenne

2. Start with the peppers, since they will take the longest. Preheat a 12" nonstick pan over medium heat with a spray of oil. Wash the peppers, and cut into long thin strips. Add to the pan with some oil

3. Season the peppers with your spice mix, about 5 tsp. Cover and cook until soft, browned, and lightly charred, about 20 minutes. Finish with lemon (or lime) juice

4. As the peppers cook, move over to the meat. Heat a large pan on medium heat. Add the oil and meat to the pan. Brown the meat, and cook until no longer pink

5. Stir in the rest spice mixture and pour in water. Reduce heat to 2 and simmer, stirring occasionally, until most of the liquid is absorbed, about 10 minutes. Uncovered

6. Stir in the apple cider vinegar and lime (or lemon) juice. Simmer until flavors combine, 3-4 minutes

7. Serve with tortillas, rice, beans, cheese, and salsa

https://www.poormanprotein.com/recipes/low-fodmap-tacos

Description

 These tacos are free of onion and garlic, and are made using ground chicken thighs (or any kind of ground meat you prefer; beef or turkey would work great here too!). These can also be served with Classic Rice and Beans, Oat-Wheat Tortillas, cheese, and Five Minute Salsa (No Garlic/Onion). Also check out my standard Sauteed Taco Meat and Fajita Veggies recipe

Time

Prep Time:

15 minutes

Cook Time:

30 minutes

Total Time:

45 minutes

Cost

Total Cost:

Cost per Serving:

$1.76

Ingredients

Serving(s)

Spice Mix

8 tsp Paprika
4 tsp Cumin, ground
1 tbsp Oregano, dried
1 tsp Black pepper, ground
1 tsp Salt
1/2 tsp Cornstarch
1/2 tsp Cayenne pepper

Vegetables

4 medium Bell pepper
1 tbsp Extra virgin olive oil
1 tbsp Lime juice

Meat

1 lb Ground chicken thighs
1 tbsp Extra virgin olive oil
1/4 cup Water
2 tbsp Apple cider vinegar
1 tbsp Lime juice

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. Prepare your spice mix in a mason jar - paprika, cumin, oregano, black pepper, salt, cornstarch, and cayenne


2. Start with the peppers, since they will take the longest. Preheat a 12" nonstick pan over medium heat with a spray of oil. Wash the peppers, and cut into long thin strips. Add to the pan with some oil


3. Season the peppers with your spice mix, about 5 tsp. Cover and cook until soft, browned, and lightly charred, about 20 minutes. Finish with lemon (or lime) juice


4. As the peppers cook, move over to the meat. Heat a large pan on medium heat. Add the oil and meat to the pan. Brown the meat, and cook until no longer pink


5. Stir in the rest spice mixture and pour in water. Reduce heat to 2 and simmer, stirring occasionally, until most of the liquid is absorbed, about 10 minutes. Uncovered


6. Stir in the apple cider vinegar and lime (or lemon) juice. Simmer until flavors combine, 3-4 minutes


7. Serve with tortillas, rice, beans, cheese, and salsa

Nutrition Facts

------------------------------------------

Servings: 4

Calories: 267

------------------------------------------
Total Fat: 16.7g (21 %)
 Saturated Fat: 3.7g (19 %)
 Polyunsaturated Fat: 3.0g
 Monounsaturated Fat: 8.8g
Cholesterol: 98mg (33 %)
Sodium: 658mg (29 %)
Total Carbohydrate: 12.6g (5 %)
 Fiber: 5.7g (20 %)
 Net Carbs: 6.9g
 Total Sugar: 7.1g
  Added Sugar: 0.0g (0 %)
Protein: 21.8g (44 %)

------------------------------------------
Vitamin B12: 0.64mcg (27 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 42mg (3 %)
Iron: 2.78mg (15 %)
Magnesium: 50mg (12 %)
Potassium: 977mg (21 %)

------------------------------------------

Glycemic Index:

25.5

Glycemic Load:

3.3