60 Minutes • Gluten-free • Low FODMAP • Serves 8 • This dish is the perfect combination of flavors and colors and will transport you straight to the Southwestern US, famous for Tex-Mex cuisine. You’ll love it and it will quickly become a favorite for the whole family.

INGREDIENTS:

2 tablespoons garlic-infused olive oil

4-6 boneless, skinless chicken breasts (depending on size)

1 ounce low FODMAP taco Seasoning (see recipe below)

15 oz. fresh low FODMAP salsa (see recipe below)

3/4 cup lactose free milk

4-5 ounces can diced green chilies

1 red bell pepper, chopped

2-3 green onions, chopped (green part only)

4 cups cooked white rice

1 cup shredded sharp cheddar cheese

DIRECTIONS:

Preheat oven to 375° F. Butter a baking dish large enough to accommodate the rice mixture with chicken breasts overlaid so the sauce doesn’t bubble over.

In a large skillet, heat oil over medium heat. Sprinkle chicken with half of taco seasoning mix. Cook chicken for 6-8 minutes, turning once, until golden brown on both sides. Cut larger breasts so all pieces are about the same size. Chicken may not be cooked all the way through but will finish baking in the oven.

 In large bowl, stir together salsa con queso, milk and diced green chilies; stir in bell pepper, green onions and remaining taco seasoning. Set aside 1 cup of the sauce mixture. Stir rice into remaining sauce mixture.

Place rice mixture in casserole; place chicken on top of rice. Top with reserved sauce mixture, and sprinkle with shredded cheese.

Cover with parchment (so the foil doesn’t stick to the cheese) and then with foil and bake for 20-30 minutes. Uncover and bake about 10 minutes more, or until sauce is bubbly and chicken is cooked through. Garnish with chopped tomatoes and cilantro before serving.

Serve with: Lactose free sour cream, chopped tomatoes, fresh cilantro, and crisp tortilla chips.

IBS Friendly Taco Seasoning

INGREDIENTS:

Combine and store in airtight container

1 tablespoon chili powder

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon sea salt

1 teaspoon black pepper 

DIRECTIONS:

Combine all ingredients and store in air tight container.

Fresh Salsa (with Salsa con Queso option)

INGREDIENTS:

1-2 Jalapeno peppers – seeded and finely chopped (wear gloves while you seed and chop)

5 ripe tomatoes chopped – heirloom are nice or choose “on the vine” for best flavor

1 cup chopped fresh cilantro

1-2 scallions chopped (green part only)

½ teaspoon ground cumin

¼ teaspoon cayenne pepper

1 teaspoon chili powder

2 tablespoons lime juice

FOR THE “CON QUESO” VERSION (only if you can tolerate the added lactose from the additional cheese):

1 pound sharp cheddar cheese (grated)

¼ cup lactose free milk

DIRECTIONS:

In a food processor, place seeded jalapeno, roughly chopped tomatoes, chopped cilantro, cumin, chili powder and lime juice. Process using pulse setting until an evenly chunky texture is obtained.

For the Con Queso version: grate cheese and combine with milk. Cook over medium heat, stirring occasionally, 7-10 minutes or until cheese is melted. Add salsa and mix until well combined.

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