Delicious Chicken Tacos with Nutritious Silverbeet
Silverbeet is full of magnesium, calcium and vitamin C. It's excellent for bone health and a good source of fibre. Avocados are a healthy source of monounsaturated fats, needed for healthy skin and metabolism. Fat adds flavour and is satisfying, making us feel fuller for longer. The garlic can help to keep colds away.
Ingredients – Serves 2
2 chicken breasts
One bunch of silverbeet
1 1⁄2 tbsp olive oil
1 red onion, sliced into strips (swap for chives if low FODMAP)
3 garlic cloves (use garlic infused oil if low FODMAP)
1⁄2 cup chicken broth or water
Pinch of sea salt
1⁄2 Avocado, cut into chunks
2 Tbsp salsa
1 Tbsp plain yoghurt (optional - use lactose free if low FODMAP)
Whole grain tortillas, gluten free wraps or serve with 1/2 cup quinoa or brown rice
Rinse the silverbeet and dry with a towel or using a salad spinner. Pile the leaves one on top of the other and roll them up. Slice them into ribbons, including the stems if desired.
Heat the oil on medium and sauté onion and garlic until light brown, about 3 minutes. Slice the chicken into strips and add to pan. Once the chicken is cooked (about 5 minutes), add the chicken broth or water and salt. Add the silverbeet and stems, cooking until tender (another 5 minutes).
Warm the tortillas in the oven (2 minutes) or by laying them gently over the pan and placing the cover on to steam them (1 minute). Serve the dish with avocado and a dollop of salsa and yoghurt.
If you're eating a gluten free diet or you're low FODMAP, then you can either use gluten free tacos or swap tortillas for quinoa or brown rice.
Low FODMAP Diet for SIBO:
A significant aspect of managing SIBO (Small Intestinal Bacterial Overgrowth) involves dietary adjustments. The Low FODMAP diet, which limits certain carbohydrates, is often recommended. This chicken tacos with silverbeet recipe is designed with SIBO considerations in mind. The ingredients used are easily swapped to being low in FODMAPs, making it a great option for those following a SIBO-friendly diet, ensuring you don't miss out on delicious meals while adhering to dietary restrictions.
It's common to crave sweets like chocolate, especially when on a restrictive diet. However, managing these cravings is crucial for the success of an Elimination diet or a Low FODMAP diet. To satisfy these cravings without deviating from your diet, consider pairing your meal with a small portion of dark chocolate, which is often lower in FODMAPs. This can be a delightful way to end your meal on a sweet note, making your diet both enjoyable and sustainable.
An Elimination diet, often used to identify food sensitivities, involves removing certain foods for a period and then gradually reintroducing them. Recipes like the Chicken Tacos with Silverbeet are excellent during the reintroduction phase. They're not only nutritious and easy to digest but also versatile enough to adapt based on the specific foods you're reintroducing. This flexibility makes the recipe a valuable addition to your diet, ensuring variety and enjoyment in your meals.