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
Scale
- 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
