bbq chicken tacos with fruited corn slaw

BBQ Chicken Tacos with Fruited Corn Slaw

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I love tacos! Unfortunately, my allergies to tomatoes and limes dictate that there is very little I can eat at a mexican restaurant. So I got creative. This BBQ chicken taco is topped with a fruited corn slaw and is meant to be a corn reintroduction recipe for an elimination diet. If corn is off limits for you then you can swap the corn tortillas for flour and remove the corn from the slaw. It won’t be exactly the same but it will still be tasty. 

I use my recipe for nightshade free bbq sauce for the chicken. I also use this really simple recipe for slow cooker shredded chicken that is extremely versatile. You’re going to be coating the chicken in bbq sauce so you don’t need to overthink how it’s cooked, simple is just fine here. 

I tried to scale down the recipe for the slaw. The first time I made a batch I had way too much! It’ll last well enough for leftovers for a few days but I would suggest that a week is the absolute max. It also is not advised to freeze it so hopefully this smaller portioned recipe works well enough for a family feast with a manageable amount left over. Also, if you have a food processor the vegetable shredding for the slaw will go much faster!

Hard or soft shell tacos?

That really comes down to preference. Soft tacos are a little healthier because they aren’t fried in oil and let to become stiff like hard tacos. Both are made of corn and both are pretty affordable. Pick which texture you prefer and enjoy these BBQ Chicken tacos with fruited corn slaw!

Ingredients

For the Tacos

For the Slaw

  • 1 ½ cups sweet corn
  • 1 green apple, diced
  • ¼ head green cabbage, shredded
  • ¼ head purple cabbage, shredded
  • 1 carrot, shredded
  • 4 green onions, chopped including white parts
  • 1/2 cup plain yogurt (I used coconut you can use any that fits your diet)
  • 1 tbsp apple cider vinegar
  • 1 tbsp granulated sugar
  • ½ tsp salt
  • ¼ tsp black pepper
  • 3 tbsp chopped fresh cilantro

Instructions

  1. for the tacos simply toss the shredded chicken in the bbq sauce
  2. for the slaw combine all the vegetables
  3. in a separate container mix the dressing ingredients (yogurt through black pepper)
  4. toss the veggies in the dressing
  5. assemble the tacos in corn tortillas and enjoy!
bbq chicken tacos with fruited corn slaw

BBQ Chicken Tacos with Fruited Corn Slaw

Prep Time 30 mins
Course Main Course
Cuisine American
Servings 6 servings

Ingredients
  

For the Tacos

  • 2 large boneless skinless chicken breasts cooked and shredded
  • ½ batch of nightshade free cherry bourbon bbq sauce or favorite bbq sauce
  • corn tortillas for serving

For the Slaw

  • 1 ½ cups sweet corn
  • 1 green apple diced
  • ¼ head green cabbage shredded
  • ¼ head purple cabbage shredded
  • 1 carrot shredded
  • 4 green onions chopped including white parts
  • 1/2 cup plain yogurt I used coconut you can use any that fits your diet
  • 1 tbsp apple cider vinegar
  • 1 tbsp granulated sugar
  • ½ tsp salt
  • ¼ tsp black pepper
  • 3 tbsp chopped fresh cilantro

Instructions
 

  • for the tacos simply toss the shredded chicken in the bbq sauce
  • for the slaw combine all the vegetables
  • in a separate container mix the dressing ingredients (yogurt through black pepper)
  • toss the veggies in the dressing
  • assemble the tacos in corn tortillas and enjoy!
Keyword gluten free, legume free, nightshade free recipes
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earthy red wine chili tomato free

Earthy Red Wine Chili

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Through my own personal elimination diet I discovered an allergy to tomatoes. Since I absolutely love many tomato based dishes this was heartbreaking to me! I was so worried I’d have to completely give up so many of my favorite chili recipes. So I decided to make a few of my own, tomato free chilis including this earthy red wine chili. Unfortunately, you can’t have chili without chili so these aren’t completely nightshade free.

This chili uses a red wine reduction to bring a deep acidity to the dish. It also uses my favorite chili secret ingredient. Unsweetened cocoa powder. The cocoa powder brings an earthy bitterness to the dish and pairs perfectly with the red wine. You’ll be amazed at how such a simple tweak to your dishes can bring out the full potential of all the other flavors. 

If you want to make the recipe gluten or wheat free you can use corn starch or arrowroot powder in place of the flour. Just follow the instructions on the packaging for how to thicken. Typically, you’ll use a small amount of the starch to a ratio of cold water, whisk and then slowly add to the broth over heat. Whisk until incorporated and thickened. I simply prefer flour because I find it works the best and I’m lucky enough to be able to tolerate it well. There are always substitutions though!

For another way to eat tomato free chili try out this Green Chili and Sweet Potato Stew!

How to pick a wine to cook with

This earthy red wine chili uses a dark red wine to pair with the beef and seasonings. I try to find one that’s not too sweet but that you’d still want to drink. You’ll have leftover wine and you’ll want to drink the rest rather than just throw it out!

Typically, the best way to find the right wine to cook with is to look at the flavor profile on the bottle and match it to the ingredients in the recipe. For instance, this elimination diet recipe uses cocoa so you’ll want to look for a red wine that has hints of chocolate or a similar complimentary flavor like coffee.

The biggest rule to follow though is to stick to the right color. If a recipe says red, please do not use white just because that’s what you have around the house! Different wines pair very differently with different proteins and there are a couple of simple rules to stick by. Red goes best with beef and other red meats. White goes much better with poultry and pork. Also, just think of how odd chicken would look in red wine, it’d be pink!

Overall, you don’t need to break the bank, just find a decent, affordable bottle and see how it goes!

Ingredients

  • 1 lb ground beef
  • 1 yellow onion chopped
  • 1 large stalk celery, diced small
  • 1 green bell pepper, diced
  • 1 can black beans drained and rinsed
  • 1 can pinto beans drained and rinsed
  • 1 jalapeno
  • 3 tbsp chili powder
  • ½ tsp paprika
  • ½ tsp garlic powder
  • ¼ tsp cayenne pepper
  • 3 tsp salt, or to taste
  • ½ tsp unsweetened cocoa powder
  • ¾ cup dark red wine (not too sweet)
  • 2 cups beef broth
  • 1 tbsp all purpose flour
  • olive oil

Instructions

  1. brown the ground beef in cast iron skillet
  2. in a soup pot heat olive oil
  3. saute the veggies until onions are transparent
  4. remove beef from skillet, leave in the fat
  5. add red wine to the beef fat and simmer until reduced by half
  6. add seasonings to the wine and mix well
  7. gently whisk flour into the wine mix slowly until a thick paste is formed, you may need more or less flour
  8. whisk in warm beef broth into the wine mix until paste is dissolved
  9. pour the broth and wine gravy into the soup pot with the sauteed veggies
  10. add the browned ground beef and beans to the pot
  11. bring to a boil
  12. remove from heat, you can serve it now but it’s best to let it sit for at least an hour, preferably overnight in the fridge, before reheating and serving. 
earthy red wine chili tomato free

Earthy Red Wine Chili

Prep Time 30 mins
Cook Time 30 mins
Course Main Course
Cuisine American
Servings 5 servings

Ingredients
  

  • 1 lb ground beef
  • 1 yellow onion chopped
  • 1 large stalk celery diced small
  • 1 green bell pepper diced
  • 1 can black beans drained and rinsed
  • 1 can pinto beans drained and rinsed
  • 1 jalapeno
  • 3 tbsp chili powder
  • ½ tsp paprika
  • ½ tsp garlic powder
  • ¼ tsp cayenne pepper
  • 3 tsp salt or to taste
  • ½ tsp unsweetened cocoa powder
  • ¾ cup dark red wine not too sweet
  • 2 cups beef broth
  • 1 tbsp all purpose flour
  • olive oil

Instructions
 

  • brown the ground beef in cast iron skillet
  • in a soup pot heat olive oil
  • saute the veggies until onions are transparent
  • remove beef from skillet, leave in the fat
  • add red wine to the beef fat and simmer until reduced by half
  • add seasonings to the wine and mix well
  • gently whisk flour into the wine mix slowly until a thick paste is formed, you may need more or less flour
  • whisk in warm beef broth into the wine mix until paste is dissolved
  • pour the broth and wine gravy into the soup pot with the sauteed veggies
  • add the browned ground beef and beans to the pot
  • bring to a boil
  • remove from heat, you can serve it now but it’s best to let it sit for at least an hour, preferably overnight in the fridge, before reheating and serving.
Keyword corn free, soy free recipes, tomato free recipes
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asian style noodles soup

Asian Style Noodle Soup

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Asian flavors are actually my go to for an elimination diet. Although you can’t use peppers and chilis you can still use ginger. And rice noodles can be used from day one! I used this Asian style noodle soup to introduce soy back into my diet. I’d forgotten how much more depth soy sauce has than just plain table salt. It really helps add an oomph to the broth. However, you can easily make this recipe phase one friendly by using coconut aminos instead of the soy sauce. It has a very similar depth of flavor and strong umami.

If you don’t like cilantro you can substitute parsley. You can also just leave it out. Leaf it out if you will. However if you still want some green popping out of your soup you can also use a few tbsp of fresh mint. This will add a completely different flavor profile to your soup while maintaining that asian style flair. 

It’s important to cook the rice noodles according to the package. Every brand and style seems to be slightly different. The first time I made this soup I didn’t soak the noodles long enough and they were very al dente requiring me to boil the soup for quite a bit longer than I would have liked. If you add cooked noodles in at the end instead of trying to cook them in the broth you can easily avoid this mistake. 

You can use any kind of mushroom that you like. My basic is just plain white button mushrooms because they’re always available and usually the cheapest but you can go wild with it! Mix and match if you’re able! The more variety the more umami your asian style noodle soup will have. Mushrooms can be a great source of vitamin D so don’t be shy with them!

Is soup a meal?

I think so! I know a lot of people underestimate the power of a good soup. They reserve it for an appetizer or a side to a sandwich. Some thinner soups are definitely not filling enough to be a full meal but this Asian style noodle soup is packed with meat, veggies, and filling rice noodles that qualify it for meal status.

Many soups that contain grains are definitely filling enough for a meal. Additionally, chilis, stews, and other hearty one pot meals are great for bringing to work or school and they freeze well for all the leftovers! I’m never without a soup on standby just in case I need to grab an easy, healthy meal.

Ingredients

  • dark meat from 5 cooked chicken thighs
  • 2 stalks celery, diced
  • 1 large carrot, shredded
  • ½ head of cabbage, chopped
  • 6 green onions, chopped
  • 8 oz mushrooms, chopped
  • 6 cups chicken broth
  • 1 tbsp fresh ginger, grated
  • 4 tbsp coconut aminos (or soy sauce if you’re able)
  • 1 tbsp fish sauce
  • 2 tsp rice vinegar
  • 2 tbsp sugar
  • salt and pepper to taste
  • olive oil
  • ¼ cup chopped cilantro
  • 6 oz rice noodles, prepared according to package directions

Instructions

  1. heat pot over medium low and add olive oil to cover bottom of pot
  2. add veggies (keep meat reserved) and saute until tender, about 15 minutes
  3. add the broth and all seasonings minus cilantro and simmer low for about half an hour to blend flavors
  4. add chicken, cilantro, and prepared noodles
  5. serve hot
asian style noodles soup

Asian Style Noodle Soup

Prep Time 30 mins
Cook Time 40 mins
Course Main Course, Soup
Cuisine Thai
Servings 6 servings

Ingredients
  

  • dark meat from 5 cooked chicken thighs
  • 2 stalks celery diced
  • 1 large carrot shredded
  • ½ head of cabbage chopped
  • 6 green onions chopped
  • 8 oz mushrooms chopped
  • 6 cups chicken broth
  • 1 tbsp fresh ginger grated
  • 4 tbsp coconut aminos or soy sauce if you’re able
  • 1 tbsp fish sauce
  • 2 tsp rice vinegar
  • 2 tbsp sugar
  • salt and pepper to taste
  • olive oil
  • ¼ cup chopped cilantro
  • 6 oz rice noodles prepared according to package directions

Instructions
 

  • heat pot over medium low and add olive oil to cover bottom of pot
  • add veggies (keep meat reserved) and saute until tender, about 15 minutes
  • add the broth and all seasonings minus cilantro and simmer low for about half an hour to blend flavors
  • add chicken, cilantro, and prepared noodles
  • serve hot
Keyword egg free, gluten free, soy free recipes
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hearty chicken barley soup

Hearty Chicken Barley Soup

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This hearty chicken barley soup will keep you full with high fiber barley and lots of big chicken chunks. It has a homestyle feel that will warm up any winter day and even make the pickiest eaters feel nostalgic. 

Once you’ve successfully added wheat and barley products back into your diet this soup will be a nice addition to any meal plan. Barley does contain gluten but is also acceptable for those with a wheat allergy, not a gluten intolerance. It’s also beneficial that every other ingredient is still from phase one so there are no other variables to worry about. If you’re comfortable adding more wheat this soup pairs great with whole wheat bread or crackers. As always, mind the ingredients for any hidden soy or corn.

I love playing with soups. They’re so versatile. This one comes together quickly with pre-cooked chicken and quick barley if that’s what you choose to use. It only takes 10 minutes to cook! Likewise the veggies should only take about 10 minutes to saute and shouldn’t require any extra cooking time past that. Many soups can take 4 or more hours to really get right. So this is a hearty chicken barley soup that you can easily make in under an hour total. Suitable for any quick dinner.

It freezes well and can be stored for future use as well. Sometimes I just throw togther a soup like this to put straight into the freezer. It’s always a good idea to have backups on days when you didn’t have time to meal prep.

What is quick barley?

Simple, quick barley is just pearl barley that was steamed before packaging. This makes it much quicker to cook at home. It’s the same concept as instant rice. It allows the consumer to save a ton of time in the kitchen. Also, it happens to be the only kind of barley my local grocery store carries anymore so it’s what I use by default.

Quick barley and instant rice aren’t any less “natural” than the slow cooking alternatives. They’ve just had most of the work done already. This does make them a bit more expensive but if you are short on time it’s worth it.

Ingredients

  • 2 large cooked chicken breasts chopped into ½ inch dice
  • 8 oz asparagus (half a bundle) chopped in 1 inch sections
  • 2 stalks celery, chopped
  • 2 carrots, peeled and chopped
  • 1 medium zucchini, chopped
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • ½ cup uncooked barley
  • 6 cups chicken broth
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 bay leaf
  • salt and pepper to taste
  • olive oil

Instructions

  1. heat pot over medium low and drizzle with olive oil
  2. saute onions, carrots, and celery until the onions sweat, about 10 minutes
  3. add the asparagus and zucchini
  4. add all seasonings and garlic, saute for about 2 minutes
  5. add broth and bring to a boil
  6. add the uncooked barley, lower temp to a simmer and cook the appropriate amount of time, if quick barley about ten minutes, if pearled barley about an hour
  7. add cooked chicken, remove bay leaf, and serve hot 
hearty chicken barley soup

Hearty Chicken and Barley Soup

Prep Time 20 mins
Cook Time 30 mins
Course Soup
Cuisine American
Servings 5 servings

Ingredients
  

  • 2 large cooked chicken breasts chopped into ½ inch dice
  • 8 oz asparagus half a bundle chopped in 1 inch sections
  • 2 stalks celery chopped
  • 2 carrots peeled and chopped
  • 1 medium zucchini chopped
  • 1 yellow onion diced
  • 3 cloves garlic minced
  • ½ cup uncooked barley
  • 6 cups chicken broth
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 bay leaf
  • salt and pepper to taste
  • olive oil

Instructions
 

  • heat pot over medium low and drizzle with olive oil
  • saute onions, carrots, and celery until the onions sweat, about 10 minutes
  • add the asparagus and zucchini
  • add all seasonings and garlic, saute for about 2 minutes
  • add broth and bring to a boil
  • add the uncooked barley, lower temp to a simmer and cook the appropriate amount of time, if quick barley about ten minutes, if pearled barley about an hour
  • add cooked chicken, remove bay leaf, and serve hot
Keyword corn free, dairy free, nightshade free recipes
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braised peach pork tenderloin

Braised Peach Pork Tenderloin

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This braised peach pork tenderloin goes really well with these honey mustard glazed carrots, make it a full meal by adding your favorite rice or other starch! I have also made it with mashed turnips, a nightshade free way to replace mashed potatoes.

I originally tried this recipe as a slow cooker recipe but my boyfriend said that it was boring. He was right. The slow cooker isn’t able to caramelize as well as braising is and that’s what the peaches need. Otherwise it’s just kind of sweet pork. So I revamed this elimination diet recipe to become braised peach pork tenderloin instead.

I’m honestly new to the braising side of cooking but if you have a little patience and time to do it it’s really worth the end results. You’re going to need either a large cast iron skillet or a dutch oven. Something that is both stovetop and oven safe and large enough to accomodate a whole pork tenderloin. Check out these options:

15 inch cast iron
it doesn’t have to be a red one

I promise that once you invest a small amount into one of these options you’ll find yourself using it constantly! I abandoned pretty much every other pan I own once I got the cast iron.

Is pork tenderloin healthy?

Short answer, yes! As with any of these questions about food it gets a little more complicated than a simple yes or no. But if you include meat in your diet the pork tenderloin is the leanest cut of pork you can find. In fact it’s as lean as a chicken breast, so go ahead, mix up your meats!

Additionally, due to changes in how pigs are raised for pork it is no longer necessary to overcook the heck out of it. It is safe to serve pork tenderloin at medium rare, 145 F. This may not be what you remember from your childhood but it is going to provide a much juicier cut of pork and a very pleasant dining experience. Try serving this braised peach pork tenderloing medium or medium rare and let me know in the comments how you liked it.

Ingredients

  • 2-3 lb pork tenderloin, trimmed
  • 1 15oz can peaches in juice (not syrup!)
  • 1 stalk celery, sliced thin
  • 2 medium yellow onions, sliced thin
  • 1 bay leaf
  • 2 tsp rosemary
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 cup chicken broth
  • olive oil

Instructions

  1. Preheat oven to 400 F
  2. heat an oven safe skillet or dutch oven over medium high heat, drizzle with olive oil
  3. brown pork tenderloin on all sides, 1-2 minutes a side
  4. set pork tenderloin aside
  5. reduce heat to medium low, add onion and celery to the pan and saute for 10-12 minutes, until the onions take on the brown of the pork drippings
  6. add the can of peaches complete with juice, scrape off any pork bits on the bottom
  7. add the remaining ingredients and return the pork to the pan
  8. move the pan to the oven and cook for 25-30 minutes until internal temperature reaches 145 F
  9. serve warm with your favorite sides
braised peach pork tenderloin

Braised Peach Pork Tenderloin

Prep Time 20 mins
Cook Time 30 mins
Course Main Course
Cuisine American
Servings 5 servings

Ingredients
  

  • 2-3 lb pork tenderloin trimmed
  • 1 15 oz can peaches in juice not syrup!
  • 1 stalk celery sliced thin
  • 2 medium yellow onions sliced thin
  • 1 bay leaf
  • 2 tsp rosemary
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 cup chicken broth
  • olive oil

Instructions
 

  • Preheat oven to 400 F
  • heat an oven safe skillet or dutch oven over medium high heat, drizzle with olive oil
  • brown pork tenderloin on all sides, 1-2 minutes a side
  • set pork tenderloin aside
  • reduce heat to medium low, add onion and celery to the pan and saute for 10-12 minutes, until the onions take on the brown of the pork drippings
  • add the can of peaches complete with juice, scrape off any pork bits on the bottom
  • add the remaining ingredients and return the pork to the pan
  • move the pan to the oven and cook for 25-30 minutes until internal temperature reaches 145 F
  • serve warm with your favorite sides
Keyword egg free, gluten free, nightshade free recipes
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