Chicken Tamales are a delicious Mexican dish made with shredded chicken, and hot sauce, wrapped in a masa corn tortilla. My Chicken Tamale casserole has a cornbread crust, and is made in a skillet, with a super easy technique. Not exactly authentic, but delicious, and good for you.
A few notes about this low-FODMAP recipe. You will notice that I use canned beans and corn. Canned vegetables, when rinsed and drained, often are lower in FODMAPs than their fresh counterparts. That is because the canning process ‘leaches’ out the FODMAPs in the liquid that is rinsed away. A great trick to take advantage of!
You may also be curious about the sweet corn, and corn flour used here. Sweet corn, or corn-on-the-cob is different from corn flour, which is made from ‘field’ corn (or Dent corn). That leads to a different result in FODMAP levels. Corn flour, corn meal, and grits are naturally well tolerated.
Finally, it is important to highlight that the low-FODMAP diet is NOT a dairy-free diet. Dairy products that are high in lactose are avoided, but cheese and lactose-free foods are allowed. Just be aware of your personal tolerances when it comes to high-fat cheeses, as they can be an irritant to many people with IBS.
You may also love:
- Low-FODMAP Sheet Pan Chicken Fajitas
- Low-FODMAP Chicken Tortilla Soup
- Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa
- Low-FODMAP Impossibly Easy Turkey Taco Pie
- The Best Low-FODMAP Tacos
- Supreme Low-FODMAP Nachos
- Dr. Rachel’s Best Low-FODMAP, Gluten-free ‘Tex-Mex’ & Southwest Recipes
Or check out over 550 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Chicken Tamale Skillet with Cornmeal Crust; Gluten-free
Dr. Rachel shares her delicious and easy recipe for low-FODMAP Chicken Tamale Skillet with a Cornmeal Crust. Gluten-free, and IBS-friendly.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Category: Entree, Dinner
- Method: Cooking
- Cuisine: Mexican
- Diet: Gluten Free
Ingredients
- Baking spray
- 3/4 cup (12 ounces) fire-roasted diced tomatoes*
- 2 and 1/2 cups low-FODMAP chicken broth; divided*
- 1 cup water
- 2 tablespoons ancho chili powder*
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1 tablespoon garlic-infused oil*
- 2 scallions, green tips only, chopped, plus additional for sprinkling*
- 3 cups chopped cooked chicken breast/thigh/ or a combination*
- 120 g (1/2 can) black beans, rinsed and drained*
- 120 g (1/2 can) corn, rinsed and drained*
- 1 cup fine cornmeal (gluten-free)*
- 1 cup shredded extra-sharp Cheddar cheese, divided into 1/2 cup and 1/2 cup*
- 1 large egg
- 1 tablespoon granulated sugar
- 1 teaspoon salt
- Optional toppings: lactose-free sour cream, sliced or mashed avocado, additional cheese, fresh oregano
Instructions
- Preheat oven to 400 F and spray an 11-12 inch cast-iron, or oven-safe skillet with baking spray
- Place canned tomatoes, 1/2 cup low-FODMAP chicken broth, garlic-infused oil, oregano, cumin, salt, and chili powder in a blender or processor and blitz to combine. Stir in the scallion tips
- Place the chicken, black beans, and corn into the prepared skillet and pour the tomato blend over top, stirring to combine. Set aside for now
- Place the remaining 2 cups low-FODMAP chicken broth, and 1 cup water in a medium saucepan over medium-high and bring to a boil
- Pour in the cornmeal in a steady stream, whisking constantly
- Allow to simmer, continuing to whisk
- Once simmering, reduce heat to medium-low or low and cook until thick, about 5 minutes, stirring often
- Remove from the heat and set aside for later
- Beat your egg in a small bowl, then mix in the 1/2 cup cheddar cheese
- Quickly stir the egg/cheese mixture into the hot cornmeal mixture until combined
- Taste, and add 1 tablespoon sugar, and 1 teaspoon of salt to mixture, adjust per preference
- Spread the cornmeal mixture over the chicken mixture in the baking dish, its OK if it doesn’t reach all the edges
- Sprinkle with the remaining 1/2 cup cheese, and bake in the preheated oven until cornmeal is cooked, and mixture is lightly browned, about 20-30 minutes
- Sprinkle with additional scallion tips prior to serving, and other toppings if desired
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting
- For canned tomatoes, 4 ounces is one low-FODMAP serving due to fructose. Fire roasted tomatoes have not been formally FODMAP tested, if you are concerned then use regular canned diced tomatoes
- Select a low-FODMAP chicken broth or make your own
- Avoid seasoning blends with added onion or garlic
- Infused oils do not contain FODMAPs. See my low-FODMAP Top 11 Tips to explain why!
- The recipe will use about 14 ounces of cooked chicken. You can use rotisserie chicken if you tolerate it, or pre-bake your chicken at 350F until the internal temperature is 165F. I used chicken thighs in this recipe, since they stay moist with re-baking
- Canned black beans, rinsed and drained, have a low-FODMAP serving size of 40g due to GOS. Do not substitute with fresh black beans, they will be higher in FODMAPs. One can should yield about 246g; half of this will be 120g; or three low-FODMAP servings
- For canned corn, drained, one serving is 75g due to sorbitol. Do not substitute fresh corn, it is higher in FODMAPs
- Cornmeal is made with ‘dent corn’, not the same as fresh corn on the cob. This product is naturally low in FODMAPs
- The green tips of scallions are low in FODMAPs; avoid the bulbs
- Cheese is naturally low in lactose
