Low-FODMAP zingy chicken chilli with carrot, coriander and lime salad
Carrot, coriander and lime salad
2-3 medium-sized carrots, peeled, grated
1/2 tablespoon garlic-infused oil
1/2 tablespoon cider vinegar
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh coriander
1 large lime, juice
2 teaspoons garlic-infused oil
1 large red chilli, deseeded, chopped
1 bunch spring onion greens, finely chopped
3 medium-sized courgettes, cut lengthwise in 4 then chopped
1 teaspoon ground cumin
1/2 teaspoon ground chilli
1/2 teaspoon ground paprika
1 cup sliced green beans
1/2 cup quinoa
1 cup Low-FODMAP slow-cooker chicken stock
1/3 cup chopped fresh coriander, plus a little extra, to garnish (optional)
3 cups coarsely shredded (or cut in bite-sized pieces) cooked chicken
1 lime, juice
6 corn tortillas
1 cup cherry tomatoes, quartered
Total fat 9g
Saturated fat 2g
Dietary fibre 7g
1 To make salad, place carrots in a bowl. Add remaining ingredients and mix well. Set aside.
2 In a saucepan heat oil and gently cook chilli, spring onion greens and courgettes. When vegetables are tender add dried spices and cook for 1 minute. Add beans.
3 While vegetables are cooking rinse quinoa in a sieve then place in a small saucepan with stock. Bring to the boil and simmer gently, stirring from time to time, until all liquid has been absorbed and quinoa is fluffy.
4 Add cooked quinoa and coriander to spiced vegetable mixture and mix well. Gently fold through chicken, cover and heat gently until chicken is heated through.
5 Squeeze in lime juice and divide chilli in 6 portions to serve on top of each tortilla. Scatter some tomatoes on top. Add salad to tortilla filling or serve on the side.
Make it gluten free: Check spices and tortillas are gluten free.
This recipe is suitable for people on a low-FODMAP diet, based on Monash University published tolerance levels as at October 2014.
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