Corn tortillas are a very versatile low-FODMAP convenience food. The best corn tortillas have very simple ingredients, ideally just ground corn treated with lime, water, and sometimes a little salt. See if you can buy some that are locally made, like those from Tortillería Pachanga in Portland, Maine, which are extra delicious. If not, soft corn tortillas can be purchased at almost any grocery store. A quesadilla is a basically a version of a grilled cheese sandwich, usually with a little Mexican flare, using tortillas as the “bread”! Corn tortillas are suitable for the elimination phase of a low-FODMAP diet; flour tortillas are not.
To keep this recipe IBS-friendly, think of avocado as a garnish, not a fruit or vegetable. Yes, that means small portion of about 1 1/2 tablespoons each, for this recipe, which serves two.
Be creative with ingredients! This recipe is perfect for using little bits of ingredients from your refrigerator, such as leftover cooked ground turkey, tomatoes, basil, olives, baby spinach, cheese, or shredded carrots. I often use the small handfuls of produce I collect during the shoulder seasons in my backyard garden.
Prepare all the toppings before you start cooking. Clean, chop and grate the toppings and hold them on a plate near the stove. Once you turn the burner on, this recipe takes just minutes to cook.
This recipe was developed with assistance from University of New Hampshire student Maddy Van Dussen.
Easy Chicken Quesadillas
1 teaspoon olive oil
2 corn or rice tortillas
1/2 cup shredded Cheddar cheese
2 tablespoons chopped scallion greens
1/3 cup shredded cooked chicken
1/3 cup arugula or lettuce
3 tablespoons avocado, diced
- In a small skillet, heat one-half teaspoon of oil over medium heat. Add one tortilla to the skillet and cover it with a third of the cheese. When the cheese is melted and the tortilla is a little crispy, about 3 minutes, remove it to a plate. Add remaining oil to the skillet, place the second tortilla in the skillet, and sprinkle it with the rest of the cheese. Add scallion greens, chicken, arugula, and avocado. Place the first tortilla on top, cheese side down. Cook until the bottom tortilla is golden brown and cheese is fully melted.
- Remove from the skillet and cut into wedges. Serve immediately.
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