Fructose-Friendly Chicken Enchiladas (Gluten-Free)
I absolutely love Mexican food, but it’s been a challenge to find safe recipes with fructose intolerance. Leaving out onions and garlic and severely limiting tomatoes makes things tough! These enchiladas feature a homemade enchilada sauce made mostly of chicken broth and spices, and they’re packed with chicken, cheese, and a small serving of fructose-friendly vegetables like green bell pepper, pasilla pepper, zucchini, and kale. You can easily eliminate or swap out vegetables for those you tolerate. Serve with fructose-friendly toppings like shredded cheese, sour cream, green onions (green parts only), or diced jalapeño. We had Spanish rice on the side!
Fructose/Fructan Content:
According to Monash, 1/3 cup zucchini is a safe serving per meal, and this recipe only uses a 1/2 cup across the entire pan of enchiladas.
Food Data Central reports only 1.8 grams of fructose balanced by 1.9 grams of glucose in a medium green bell pepper. A safe serving is 1/2 a cup, and this only uses about 1 cup across the whole recipe.
Pasilla pepper: My original plan was to use a poblano pepper, but they were out of stock. I couldn’t find clear info about pasilla peppers, but jalapeños and poblano peppers are both low-FODMAP in small servings, so I think the pasilla pepper should be alright.
Kale has only 0.082 grams of fructose (balanced by glucose) according to Food Data Central.
Servings: Roughly 16 small enchiladas
Prep Time
45 minutes (includes cooking chicken and vegetables)
Cook Time
20-25 minutes
Total Time
65-70 minutes
Ingredients (My Favorite Brands)
For the Enchiladas:
1 pound boneless, skinless chicken breasts, cooked and shredded
2 tablespoons garlic-infused olive oil
1 chopped green bell pepper*
1/2 cup chopped zucchini*
1/2 cup chopped pasilla pepper*
1 cup chopped spinach or kale
2 cups shredded cheddar or Monterey Jack cheese
16-20 corn tortillas
Salt and pepper to taste
For the Enchilada Sauce:
2 tablespoons olive oil (I used 1 tablespoon each garlic- and shallot-infused olive oil)
2 tablespoons gluten-free all-purpose flour
2 tablespoons chili powder (find one without garlic or onion added; I used ancho chili powder)
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper (optional, adjust to taste)
2 cups low-FODMAP chicken broth
Salt to taste
Optional Toppings:
Sliced green onions (green parts only)
Chopped fresh cilantro
Sour cream or Greek yogurt
Low-FODMAP salsa
Diced jalapeño
Instructions
If you need to cook your chicken, bring a large pot of salted water to a boil. Trim the fat from your chicken breasts and add to boiling water. Cook for 15-20 minutes until they reach an internal temperature of 165° F. Shred using two forks or a stand mixer.
Preheat oven to 350°F (175°C).
To prepare the enchilada sauce, heat 2 tablespoons of olive oil in a saucepan over medium heat. Stir in the gluten-free flour and cook for 1 minute, stirring constantly. Add the chili powder, cumin, oregano, and cayenne pepper (if using), and continue to cook for another minute.
Gradually whisk in the low-FODMAP chicken broth until the sauce is smooth. Bring the mixture to a simmer and cook for 5-7 minutes, or until the sauce has thickened slightly. Season with salt to taste.
In a skillet, heat 2 tablespoons of garlic-infused olive oil over medium heat. Add the chopped bell pepper, pasilla pepper, and zucchini in an even layer. Leave for 2-3 minutes without stirring so the zucchini can begin to brown. Sauté until the veggies begin to soften, roughly 2-3 more minutes. Add the chopped kale or spinach and cook until wilted. Remove from heat and set aside.
Pour a thin layer of the enchilada sauce into the bottom of a 9x13-inch baking dish, spreading it evenly. (I ended up using a 9x13 pan and another 8x8 pan for a few extra enchiladas that wouldn’t fit).
To assemble the enchiladas, microwave small batches of tortillas between two damp paper towels to soften them. Spoon a small portion of the chicken and vegetable mixture onto each corn tortilla, sprinkle with a little cheese, and roll them up tightly. Place the filled tortillas seam-side down in the baking dish.
Pour the remaining enchilada sauce over the top of the filled tortillas, spreading it evenly to cover them completely. Sprinkle the remaining cheese on top.
Cover the baking dish(es) with aluminum foil and bake in the preheated oven for 20-25 minutes, or until the enchiladas are heated through and the cheese is melted and bubbly.
Serve the enchiladas hot, garnished with any toppings that sound good. If desired, serve with Spanish rice.
Notes
Zucchini: 1/3 cup is a safe serving per meal according to Monash, and this is only 1/2 cup across the entire recipe.
Green bell pepper: 1 medium green bell pepper is only 1.8 grams fructose balanced by 1.9 grams glucose
Pasilla pepper: I couldn’t find clear info, but jalapeños and poblano peppers are both low-FODMAP in small servings, so I think the pasilla pepper should be alright.
