Low FODMAP Chicken Tacos with Citrus Marinade

These low FODMAP chicken tacos are made Escabèche style using a lime juice based citrus marinade from the Yucutan to add tons of flavor to chicken thighs without the garlic and onion. This weeknight chicken dinner recipe can be served on charred gluten-free corn tortillas with shredded cabbage, radishes and jalapeno. It’s a healthy well balanced one pot meal idea.

Sometimes I put off watching great food TV because it feels like work.

Such was the case with Salt Fat Acid Heat. Believe it or not, I arrived only recently to that party, thanks to an afternoon in my sauna blanket, and where I felt just a little too guilty mid-workday watching Younger reruns while I sweat.

So instead, I opted for Samin and am so glad I did.

The show makes her book come alive in the most sensual way. I wanted to taste everything she tasted. And go everywhere she went. Instead, I tried to make everything she made, starting with these marinated low FODMAP chicken tacos inspired by her Escabèche recipe.

This Yucatan-style sweet and sour chicken is traditionally made with a specific type of tart oranges from the area. Naturally, it was something that Samin included in the Acid episode, which centered around Mexican cuisine from this region. It’s also the dish and episode that my close friends might have guessed that I liked the least, since I have a bit of an orange phobia.

But after watching, when left to my own devices, I had an idea to use either limes or Meyer lemons to create a similar acid base for my version of Chicken Escabèche. And since there were so few other ingredients besides hot peppers and onions, I decided to omit the latter and make the dish a low FODMAP chicken taco recipe.

In this version, the shredded chicken thighs come together quickly in the oven, where they braise with a mixture of carrots, jalapeno, lime and a little sugar for sweetness. A handful of fresh mint for garnish really compliments the spice. I also love topping the tacos with crunchy radishes and cabbage, but you can add avocados or any other accouterments you like if you’re not following the low FODMAP diet.

And speaking of that…those who subscribe to my newsletter got the good word yesterday that I’ve finally created a low FODMAP version of my Summer Reset Elimination Diet Meal Plan! You can find out more about it here.

There’s a version of this Chicken Escabèche in the book minus the tacos, since in addition to removing high FODMAP foods, the recipes are also gluten, dairy, soy, corn and refined-sugar free so you can layer a traditional elimination diet on top of your low FODMAP elimination. There’s instructions on how to do this of course, and it’s a really rare thing to find a plan that will help you dual path, so I hope it’s very helpful!

More low FODMAP Chicken recipes:

• Low FODMAP Chicken Cacciatore
• Gluten-Free Chicken TendersLow FODMAP Chicken Paella
• Greek Lemon Chicken and Potatoes
• Low FODMAP Chicken Shawarma
• Sheet Pan Gluten-Free Chicken

In the meantime, you can get a little taste with this low FODMAP chicken taco recipe below!

With health and hedonism,

Phoebe

Low FODMAP Chicken Tacos with Citrus Marinade

5 from 6 votes

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These low FODMAP chicken tacos are made Escabèche style using a lime juice based citrus marinade from the Yucutan to add tons of flavor to chicken thighs without the garlic and onion. This weeknight chicken dinner recipe can be served on charred gluten-free corn tortillas with shredded cabbage, radishes and jalapeno. It's a healthy well balanced one pot meal idea.

Instead of orange, I use lime juice with a little sugar. But if you like orange you can add some fresh juice to this recipe. Meyer lemon would also be great. Though there are normally onions, this recipe has been adapted to be low FODMAP.

Course Main Course

Cuisine Mexican

Diet Gluten Free, Low Lactose

Keyword chicken, lowFODMAP

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4

Author Phoebe Lapine

Ingredients

• 2 tablespoons olive oil
• 4 garlic cloves smashed
• 2 pounds boneless skinless chicken thighs
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon ground allspice
• Sea salt
• 2 medium carrots thinly sliced
• 1/4 cup sherry vinegar or red wine vinegar
• 1/4 cup lime juice
• 2 teaspoons organic cane sugar or clover honey
• 1 bay leaf
• 1 jalapeno thinly sliced
• 1/4 cup roughly chopped mint leaves

For the tacos:

• 12 corn tortillas warmed in the oven or charred stovetop directly on the flame
• 1 cup shredded cabbage for garnish
• 1/2 cup mint or cilantro leaves for garnish
• 6 sliced radishes for garnish
• 4 lime wedges for garnish

Instructions

• Preheat the oven to 400 degrees F.
• In a large oven-proof skillet or saucepan, heat the oil over medium heat. Add the garlic and cook, turning occasionally, until golden brown on all sides and very fragrant, about 3 minutes. Remove the cloves and discard.
• Meanwhile, season the chicken generously with salt and sprinkle the cumin, coriander and allspice over the meat.
• Raise the heat to medium-high and add the chicken in a single layer, spice-side down. Cook until nicely browned on one side, about 4 minutes. Remove to a plate.
• Add the carrot and vinegar to the pan, scraping up any brown bits that may have formed on the bottom, followed immediately by the lime juice, honey, bay leaf, 1/2 cup water and 1/2 teaspoon salt. Bring to a simmer and reduce for 2 minutes.
• Remove from the heat and return the chicken to the pan, seared-side up. Scatter the jalapeno over the top.
• Transfer the pan to the oven and bake, uncovered, until chicken is fork tender, about 15 minutes. Let rest 10 minutes, then roughly chop or shred with a fork, top with mint, and serve alongside the tortillas, cabbage, mint or cilantro, radishes and lime wedges.

If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!