This creamy and comforting green chili chicken stew makes for a hearty low-FODMAP and gluten-free meal during the cold weather months. It comes together in about 30 minutes too!
Back in November, I made a low-FODMAP traditional chili con carne for the blog. It’s good.
As with my chili con carne, I had to get a bit creative turning this into a low-FODMAP recipe. Beans, onion, garlic are high in fructans and GOS, while the sour cream is high in lactose.
I could have used a low-FODMAP kind of beans like canned chickpeas or butter beans and a high ratio of chicken to beans to solve the bean problem; however, in this version, I decided to go with good ole potatoes for bulk and fiber. Potatoes are one of those low-FODMAP foods that you can eat freely if you’re hungry and not exceed your FODMAP limit. (With no beans, though, I wasn’t sure if it could be called a “chili,” so I changed the name to “stew.”)
I also used full-fat Greek yogurt and a little lactose-free milk in place of the sour cream. Plain Greek yogurt is low-FODMAP up to about a 1/4 cup serving, but if you’re really sensitive to lactose, you could also sub in lactose-free sour cream.
My favorite part of this recipe? It comes together super fast. By using cooked chicken and cooking the potatoes ahead of time, the soup can be thrown together in 30 minutes easily. If you have raw chicken, though, you could easily just cook it in the pot before adding the other ingredients.
Linking up with Gluten-Free Fridays. Check out this awesome linkup for more allergy-friendly recipes.
- 3 cups diced potatoes*
- 3 cups chopped, cooked chicken**
- 2 cups low-FODMAP chicken broth***
- 1/2 cup lactose-free milk
- 2 4-oz. cans diced green chilies
- 1 tsp. cumin
- 1 tsp. oregano
- 1/4 tsp. cayenne
- 1 cup full-fat Greek yogurt****
- 1 bunch green onions
- 1/2 tsp. salt
- Place the diced potatoes in a medium-sized, microwave-safe bowl with 1 to 2 Tbsp of water. Place a microwave-safe plate or lid over the bowl and microwave on high for 7 minutes, or until the potatoes are cooked through.
- Add the cooked potatoes, chicken, broth, milk, green chilies, cumin, oregano, and cayenne to a large pot. Bring to a boil and simmer 10 minutes.
- Dice the green onion stems. (FODMAPers: use only the green stems in the recipe to keep it low-FODMAP.) Add the Greek yogurt to the broth and stir until it is fully blended and broth is creamy. Stir in the salt and the green onions just before serving.
- *If you're using thick-skinned potatoes such as Russet potatoes, peel them. 3 cups diced potato is about 1 large Russet potato. If you have small, thin-skinned potatoes, you can leave the skins on.
- **You can also start with raw chicken and cook it in the pot before you add the potatoes and other ingredients. To end up with 3 cups of cooked chicken, start with about 1 pound raw chicken.
- ***If you're in the U.S., the Progresso brand of chicken broth is onion- and garlic-free and therefore likely low-FODMAP. You could also make your own low-FODMAP chicken broth. Here's my recipe: http://www.thehungrycaterpillar.net/2016/12/24/low-fodmap-chicken-minestrone/
- ****If you're very sensitive to lactose, use lactose-free sour cream in place of the Greek yogurt.