If you love Mexican food but have to eat low Fodmap, all is not lost. The main part that is an issue is usually the sauce which contains onion and garlic. So, we have to make everything from scratch and can’t rely on bought processed foods. But it really isn’t hard. Check out this layered pie with a polenta base and chicken topping.
Chicken Cornbread Pie - low Fodmap
Author: Suzanne Perazzini
Ingredients
For the base
- ½ cup cornmeal (polenta)
- 1 tsp sugar
- ½ tsp salt
- 2 tsp baking powder
- 1 egg
- 60gms/2oz butter, melted
- ⅓ cup lactose-free milk
- 1 cup creamed corn
- 2 tbsp chopped red chillies
For the topping
- 2 cups shredded cooked chicken
- 300mls/10oz tomato sauce (see below)
- 1 cup grated mature cheese
- 1 tbsp red chillies, chopped
- 1 tbsp chopped parsley
For the sauce
- 1 can of diced tomatoes
- 2 tsp garlic-infused oil
- 1 tsp paprika
- 1 tsp cumin powder
- ½ tsp chilli powder
- 1 tsp sugar
- Salt to taste
Method
For the base
- Heat oven to 180°C/350°F.
- Mix the dry ingredients in a bowl.
- Add the egg, butter and milk and mix well.
- Add the corn and chillies and mix.
- Pour into an oiled round baking dish.
- Bake for about 20 minutes.
For the topping
- Mix the chicken and parsley with the sauce and spoon over the base.
- Top with the cheese.
- Place back in the oven until heated through and the cheese is bubbling.
- Sprinkle extra chillies and parsley on top.
- Serve with low Fodmap sour cream and a green salad.
For the sauce
- Heat the oil and add the spices.
- Cook 1 minute.
- Add the tomatoes and boil until reduced.
I am concerned about the creamed corn – does the fact that it’s creamed make the difference? I understood corn was bad….. I would really love to try it, I miss my Mexican dishes!
Corn is not bad but we are restricted to 1/2 cob of corn. The full recipe is for 4-6 people so you wouldn’t go above the limit for corn.
Wonderful – can’t wait to try it!
I am sure you will enjoy it.
What a great looking dish! I love Mexican. 🙂
It tastes as good as it looks. I love Mexican too.
I do love Mexican cuisine and this polenta and chicken pie looks like a terrific family meal. Lots of flavour here! xx
Our imagination is the limit as far as combining unlikely elements and that’s the fun of cooking. I am not sure polenta is exactly Mexican.
Thats a tasty way around your restrictions Susanne. Very clever
We don’t have many restrictions as far as flavour is concerned. We can eat most herbs and spices. I always say, if you were a good cook before the diet, you will still be a good cook on the diet.
Looks delicious! After putting the chicken/sauce mixture on top of the baked polenta, do you put it in the oven again?
Oops, forgot to add that step. I have amended it now. Thanks for letting me know.
Where can I find a chili powder that doesn’t have onion, garlic or gluten in it?
Every country is different but you could also just use fresh chili or chili flakes.
Isn’t creamed corn, by its very nature, full of gluten? Maybe I’m mistaken but I would think that the thickener used in canned cream corn is not low FODMAP. Your thoughts?
Creamed corn doesn’t usually contain gluten (not that we have an issue with gluten). the starchiness is from the corn, so yes, it is low Fodmap at a limited amount.
This was amazing! Didn’t have creamed corn at home so just added some low Fodmap broth to corn and blended it up a bit. Thank you for the great recipe!
Sounds like a perfect solution.
May I ask what the serving size is to accommodate the fodmap content of each serving?
Slice it into 8 pieces.