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Low-FODMAP Chicken Tamale Skillet with Cornmeal Crust; Gluten-free

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Dr. Rachel shares her delicious and easy recipe for low-FODMAP Chicken Tamale Skillet with a Cornmeal Crust. Gluten-free, and IBS-friendly.

Ingredients

Scale
  • Baking spray
  • 3/4 cup (12 ounces) canned fire-roasted diced tomatoes, drained of excess water*
  • 2 and 1/4 cups low-FODMAP chicken broth; divided*
  • 1 tablespoon garlic-infused oil*
  • 1/2 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 2 tablespoons ancho chili powder*
  • 2 scallions, green tips only, chopped, plus additional for garnish*
  • 3 cups chopped or shredded cooked chicken*
  • 120 g (1/2 can) black beans, rinsed and drained*
  • 120 g (1/2 can) corn, rinsed and drained*
  • 1 cup water 
  • 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: scallion tips, lactose-free sour cream, sliced or mashed avocado, cheddar cheese, fresh oregano

Instructions

  • Preheat oven to 400F and spray an 11 or 12-inch cast-iron, or oven-safe skillet with baking spray
  • Place diced tomatoes, 1/4 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 cooked 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 
  • Beat your egg in a small bowl, then mix in 1/2 cup of the 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.  The weight listed in the ingredients refers to the weight of your beans once you have rinsed and drained them.  This will be less than the weight of half the can before draining.
  • For canned corn, drained, one serving is 75g due to sorbitol.  Do not substitute fresh corn, it is higher in FODMAPs. The weight listed in the ingredients refers to the weight of your corn once you have rinsed and drained it.  This will be less than the weight of half the can before draining.
  • 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

 

Find it online: https://rachelpaulsfood.com/low-fodmap-chicken-tamale-skillet-with-cornmeal-crust-gluten-free/

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