Low-Fodmap Slow-Cooker Chicken Enchilada Quinoa Casserole; Gluten-Free

1 pound (16 ounces) uncooked ground chicken (can also substitute ground turkey or ground beef)

1 & ½ cups uncooked quinoa (white, red or black), rinsed

This should make about 5 cups cooked quinoa

One cup is one low-FODMAP serving

1 can (About 15.5 ounce) black beans, drained and rinsed

As long as you use CANNED black beans, and you drain them, a serving of 40 g is low-FODMAP, Higher amounts will have higher levels of GOS

Do not use fresh black beans that you cooked yourself, the FODMAPs would not have been removed during that process

One can will yield about 280 g of beans once drained

1 cup (130 g) fresh or canned corn

38 g is one low-FODMAP serving for fresh corn due to sorbitol levels

75 g is one low-FODMAP serving for canned corn due to fructans

1 can (14.5 ounce) organic fire roasted tomatoes

3/5 of a cup (about 4 ounces is one low-FODMAP serving). Larger serves will have higher levels of excess fructose

I used Muir Glen- make sure your brand does not contain added onion or garlic

The fire roasted tomatoes have a great flavor, but if you can’t find these then regular canned tomatoes will also work

8 tablespoons tomato paste (2 tbsp is one low-FODMAP serving) mixed with ½ cup warm water

Ensure your brand does not contain onion or garlic. I used organic.

1 jalapeno pepper, finely chopped (optional, omit if you are sensitive to spicy food)

Trace amounts of FODMAPs are in this food

2 cups low-FODMAP chicken broth, prepared (try low-FODMAP Happy Soup for an easy option!), plus extra as needed for consistency

2 tablespoons onion or scallion infused olive oil

2 tablespoons garlic infused olive oil

Infused oils add flavor but NO FODMAPs! The oil does not allow the FODMAP carbohydrates to be absorbed- see my Top 11 FODMAP tips for the reason why!

2 tablespoons low-FODMAP Happy Spices Taco Seasoning, plus to taste

1 cup (100 g) shredded Cheddar cheese; divided

Trace FODMAPS are found in cheddar cheese

Avoid cheese blends (or check ingredients) as they often contain added onion and garlic

I used a variety of white and sharp cheddars

Juice of 1 lime

2 to 3 tablespoons fresh cilantro, chopped

2 tablespoons green scallion tips (there are no FODMAPs in the tips of scallions, avoid the bulbs)

Freshly ground salt and pepper to taste

subheading: Optional for serving:

Hot sauce to taste (optional)

Low-FODMAP Sassy salsa (prepared)

Lactose-free sour cream

Directions at rachelpaulsfood.com

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