Easy low FODMAP chicken tacos

Simple and delicious chicken tacos recipe, which can be cooked in no time.

One of the reasons why I started this blog was because I wanted to encourage my fellow IBS sufferers and those following low FODMAP diet to cook delicious yet easy meals even when there is no time to cook (which is probably ALL the time for me personally, and if you are anything like me you are likely to feel the same! 🙈).

Even when I occasionally do have the time to cook, I have another problem. I am the kind of person who hates to wait for a result and gets very anxious even thinking of any large projects, and cooking often seems like such a project. So, how do I cope with it?

I have figured out that in order to approach this daunting and time consuming task I need to simply break it down into smaller bite-sized tasks. My mind then instantly relaxes and is ready to approach each step "one fork-full at a time". Meal pre-prep here is often key and here is how I do it.

My meals normally contain these three main elements:

• protein

• starchy carbs

• vegetables

I ask myself a two-part question about each of these elements:

• 1) Can I prepare the starch (i.e. my side dish - grains, potato, corn) in advance? 2) Will it take me long?

• 1) Can I prepare my protein (i.e. my meat or fish) in advance? 2) Will it take me long?

• 1) Can I cook my vegetables in advance? 2) Will it take me long?

The answer to the second part of each question is always a NO! Has it ever taken you long to cook rice? Roast vegetables? Steam fish? I'm sure it hasn't!

The answer to the first question of course depends on what it is that you are planning to cook. For example if you are planning a pasta dish, you would not necessarily want to pre-cook the pasta as it won't taste as good. BUT if those elements of your dish that could be pre-cooked are already pre-cooked, and all you need to do now is to boil some pasta, then here you go - here is another bite-sized task for you! You will be enjoying your meal in virtually no time!

I often play this #notimetocooktrick on my mind and it has helped me tremendously in finding the time to cook.

When it comes to chicken tacos, it is the chicken that can be prepared in advance. See full recipe below.

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INGREDIENTS

For the chicken (can easily be pre-cooked in advance):

• 250 g chicken, minced

• 2 slices gluten free bread

• 2 tbsp tomato puree

• Cooking oil and garlic oil

• Dash of smoked paprika and chilli flakes

• Salt and pepper to taste

The rest of the ingredients:

• 1 grated carrot

• Some grated lactose free cheese to taste

• Sliced spring onion to decorate

• 2 tsp canned black beans (canned ones are low FODMAP at 40 g per sitting, I do not eat more than 2 tsp at a time)

• Hard taco shells, such as Old El Paso

METHOD

Cook the chicken over medium heat in a pan with some cooking oil for about 4 minutes. Break the bread into small pieces and add to the chicken, cook for another 4 minutes. Add tomato puree, 1/2 cup water and simmer for about 10 minutes, until reduced, stirring occasionally. Add garlic oil and spices to taste. Set aside.

Heat the taco shells in the oven as per the package instructions. Add the chicken, baked beans, carrots, cheese and spring onion.