Low FODMAP serve
Delicious home made low FODMAP Chicken Tortilla’s the whole family will enjoy! Perfect for dinner and then packed for lunch the next day, these chicken tortilla’s are easy to make and taste sensational! Swap out the chicken for beef or fish and fill with your favourite low FODMAP veggies to make these tortillas uniquely yours. Make the tortillas on the weekend to enjoy throughout the week or invite your friends and family over and have a Mexican fiesta night of baking. Be sure to tag us on Instagram @lofopantry with your baking pictures to share with our wonderful low FODMAP community!
What you'll need
For the wraps
2 cups Lo-Fo Pantry All Purpose/ Plain Flour
¾ cup water
1 teaspoon salt
3 tablespoon olive oil
For the filling
2 teaspoon smoked paprika
1 teaspoon cumin
1 teaspoon oregano
½ teaspoon chili powder
1 tablespoon garlic infused oil
500g chicken breast
to serve tomato
to serve spinach or lettuce
1tbs (max per serve) sour cream
In a large bowl combine the flour and salt. Make a well in the centre and add in the water and olive oil. Use a spoon or your hands to bring the mixture together.
Tip out onto a floured surface and knead for 5 mins until it forms a smooth ball.
Place the dough back in the bowl and cover and allow to rest on the bench for 20-30 mins.
Meanwhile prepare the filling. Slice each chicken breast into 4 pieces. Then in a bowl mix them with remaining spices and oil, allow to marinate for 30 mins.
Preheat a fry pan. Once the dough has rested cut it into 8 even pieces. On slightly floured surface roll one piece of dough out to 2-3 mm thick and 7-8 inches in diameter.
Carefully pick up the dough piece and flip it onto the hot pan. Cook for 1 min; it should begin to puff up. Flip it over and cook for another 30 sec-1 min.
Remove from pan and repeat with remaining dough. Wrap the cooked tortillas in a clean tea towel or aluminium foil to keep them warm until ready to eat.
Preheat a large fry pan and then cook the chicken for 3 mins on each side to brown. Pour a ¼ cup water to the pan and then place a lid on the fry pan and cook for another 7-10 mins or until chicken is cooked through.
Remove the chicken from the pan and allow to cool slightly before using two forks to shred the chicken.
Prepare any other fillings you want for your tortillas – diced tomatoes, shredded lettuce, sour cream and sliced jalapeno’s are our favourites!
Recipe developed by Shelley Judge
*Recipe approved by FODMAP Friendly to the recommended serving size as appropriate for a low FODMAP diet