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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cherry bourbon bbq sauce

Cherry Bourbon BBQ Sauce

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If you’ve seen some of my other sauce recipes you’ll know that I’m inspired by a tomato allergy. So many of my favorite sauces are tomato based! BBQ sauce happens to have a lower amount than say pasta or pizza sauce but it is definitely still present in most BBQ sauces you’ll find in restaurants or stores. 

I am unwilling to give up BBQ sauce. I put it on all sorts of things! Especially pizza. Give me a bacon, jalapeno, pineapple pizza with extra BBQ sauce and I’m a very happy diner. Now, I just have to make that at home instead with this delicious nightshade free alternative. 

If you happen to be like me and can tolerate nightshades that aren’t tomatoes there are a few additions to this sauce that will make it even better. You can replace the liquid smoke with ½ tsp of Spanish smoked paprika and add ¼-½ tsp of red pepper flakes for a little more heat. But even without any nightshades at all this BBQ is sure to impress even the pickiest eaters.

It works best to make the cherry ketchup first and then use it to make the BBQ sauce. You will have some cherry ketchup leftover. It is delicious on it’s own and works great with most dishes you would use tomato ketchup on. I used some on some homemade burgers with smoky bacon, swiss cheese, and caramelized mushrooms and onions. The cherries pair so well with the smoky bacon that you’ll even prefer this version to your typical ketchup!

How to store homemade BBQ sauce

The easiest way to store this cherry bourbon BBQ sauce is to let it cool in the pan and then transfer it to an airtight mason jar. This will keep for about 2 weeks in the fridge. It’s best to use it quickly in order to keep the best flavor. However, if you want to make a larger batch there are two other methods you may use.

You can properly jar this homemade nightshade free bbq sauce. This requires you to sterilize the mason jars using a large pot of boiling water. Boil the jars for 10-15 minutes to ensure they are completely clean. Then fill the jars with the sauce and use your go to method for canning. You’ll have to go elsewhere for those instructions, I won’t be responsible for that. But once properly jarred you may store the sauce at room temperature for 4-6 months.

You may also freeze this cherry bourbon BBQ sauce. Transfer the cooled sauce to a freezer safe airtight container and freeze for 4-6 months. Simply take out of the freezer and let it thaw overnight.

Ingredients

Cherry Ketchup

  • 4 cups pitted cherries
  • ⅓ cup apple cider vinegar
  • 2 tbsp balsamic vinegar
  • ¾ cup sugar
  • ¼ tsp cinnamon
  • ⅛ tsp ground clove
  • ¼ tsp ground ginger

Bourbon BBQ Sauce

  • 1 cup cherry ketchup (ingredients above)
  • ½ cup bourbon
  • 3 tbsp brown sugar
  • 3 tbsp molasses
  • 3 tbsp apple cider vinegar
  • 2 tbsp Worcestershire sauce or fish sauce
  • 1 tbsp coconut aminos (or soy sauce if you prefer)
  • 1 tbsp spicy brown mustard
  • ½ tsp liquid smoke or smoked salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp black pepper

Instructions

For the Cherry Ketchup

  1. put the cherries in a food processor or blender until pulverized into a paste
  2. combine the cherry paste and all other cherry ketchup ingredients in a sauce pan over medium heat
  3. bring to a boil and then reduce heat to a low simmer, stir frequently
  4. simmer for 30-40 minutes until the sauce has reduced by about half the volume and the smell of vinegar steaming off the pot no longer burns your eyes

For the BBQ Sauce

  1. add all the BBQ sauce ingredients to a sauce pan and bring to a boil
  2. reduce heat to a low simmer, stirring frequently
  3. the sauce will get quite thick after about 30 minutes
  4. remove from heat and let cool before transfering to a jar, refrigerate overnight before using
cherry bourbon bbq sauce

Cherry Bourbon BBQ Sauce

Prep Time 10 mins
Cook Time 2 hrs
Course sauce
Cuisine American
Servings 12 servings

Ingredients
  

Cherry Ketchup

  • 4 cups pitted cherries
  • cup apple cider vinegar
  • 2 tbsp balsamic vinegar
  • ¾ cup sugar
  • ¼ tsp cinnamon
  • tsp ground clove
  • ¼ tsp ground ginger

Bourbon BBQ Sauce

  • 1 cup cherry ketchup ingredients above
  • ½ cup bourbon
  • 3 tbsp brown sugar
  • 3 tbsp molasses
  • 3 tbsp apple cider vinegar
  • 2 tbsp Worcestershire sauce or fish sauce
  • 1 tbsp coconut aminos or soy sauce if you prefer
  • 1 tbsp spicy brown mustard
  • ½ tsp liquid smoke or smoked salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp black pepper

Instructions
 

For the Cherry Ketchup

  • put the cherries in a food processor or blender until pulverized into a paste
  • combine the cherry paste and all other cherry ketchup ingredients in a sauce pan over medium heat
  • bring to a boil and then reduce heat to a low simmer, stir frequently
  • simmer for 30-40 minutes until the sauce has reduced by about half the volume and the smell of vinegar steaming off the pot no longer burns your eyes

For the BBQ Sauce

  • add all the BBQ sauce ingredients to a sauce pan and bring to a boil
  • reduce heat to a low simmer, stirring frequently
  • the sauce will get quite thick after about 30 minutes
  • remove from heat and let cool before transfering to a jar, refrigerate overnight before using
Keyword corn free, nightshade free recipes, 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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nightshade free salsa verde

Nightshade Free Salsa Verde

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I was worried about calling this dip a salsa when I was first making it. Typically, I get disappointed when something claims to be something it clearly is not. This nightshade free salsa verde has no tomatoes, no peppers, and no lime. But oh my goodness it’s still salsa! I was chowing down with some corn chips all afternoon and didn’t even miss the jalapeno burn. 

The apple cider vinegar adds a nice acidity that more than makes up for the lime. Getting a deep roast on the vegetables and garlic is the biggest key though. This dip has a ton of flavor! I had never roasted a cucumber before and now I think I’ve really been missing out my whole life. I’m certain roasted cucumbers will be a new addition to many salads and entrees I’ll create in the future. 

You can use this nightshade free salsa verde any way you would traditional salsa. Within an elimination diet you are not going to have tortillas or chips but any sort of burrito bowl is a great alternative. A good brown rice easily makes up for the missing starches.

I’ve made this salsa two ways. In the air fryer and in the oven. It took way longer in the oven. The air fryer does a much better job of dealing with the high liquid content in the onions and cuccumbers so it acheived a char in half the time. If you have an air fryer I recommend setting it to 375 F for about 15 minutes, stir once halfway through. If you don’t have an air fryer check out this affordable option for roasting veggies without overheating your kitchen:

this is the one I use at home

Ingredients

  • 1 large cucumber, peeled 
  • 1 yellow onion
  • 4 cloves garlic
  • ½ tsp cumin
  • 2 tsp salt or to taste
  • 2 tbsp apple cider vinegar
  • ¼ cup fresh cilantro
  • 1 ½ tsp dried oregano
  • olive oil

Instructions

  1. preheat oven to 400 degrees F and line a baking sheet with foil or parchment paper
  2. chop the cucumber and onion into large pieces
  3. place the cucumber, onion, and whole garlic cloves on the baking sheet, drizzle with olive oil and sprinkle with salt
  4. roast the vegetables for 25-30 minutes, you want a deep brown on the garlic and some charred parts on the onions, stir once or twice during this time
  5. remove from heat and let cool for a few minutes
  6. place vegetables and all seasonings into food processor and pulse to chop until desired consistency is reached
  7. serve room temperature or chilled
nightshade free salsa verde

Nightshade Free Salsa Verde

Prep Time 5 mins
Cook Time 30 mins
Course dip
Cuisine Mexican
Servings 4 servings

Ingredients
  

  • 1 large cucumber peeled
  • 1 yellow onion
  • 4 cloves garlic
  • ½ tsp cumin
  • 2 tsp salt or to taste
  • 2 tbsp apple cider vinegar
  • ¼ cup fresh cilantro
  • 1 ½ tsp dried oregano
  • olive oil

Instructions
 

  • preheat oven to 400 degrees F and line a baking sheet with foil or parchment paper
  • chop the cucumber and onion into large pieces
  • place the cucumber, onion, and whole garlic cloves on the baking sheet, drizzle with olive oil and sprinkle with salt
  • roast the vegetables for 25-30 minutes, you want a deep brown on the garlic and some charred parts on the onions, stir once or twice during this time
  • remove from heat and let cool for a few minutes
  • place vegetables and all seasonings into food processor and pulse to chop until desired consistency is reached
  • serve room temperature or chilled
Keyword citrus free, nightshade free recipes, nut free
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gluten free walnut crusted chicken

Gluten Free Walnut Crusted Chicken

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This walnut crusted chicken uses rolled oats instead of flour to make up the breading. This makes it a great gluten free, wheat free option for flavorful crusted chicken breasts. It also uses the marinade as the binder so no eggs are involved either!

I also have provided options for the marinade for those who may be abstaining from alcohol. White wine can be used but if you don’t want to buy a bottle to also drink you can use white wine vinegar. If you don’t want any alcohol at all simply make up a little chicken broth and add some white vinegar to achieve that same mix of umami and tanginess. 

If for any reason you are not using honey in your diet, which I don’t recommend because buying honey is great for bees! But if you’re not you can use maple syrup. Maple syrup and mustard go just as good together and honey and mustard. In some cases, maybe even better. Maple syrup also compliments walnuts and oats so feel free to make the exchange if that’s what you’d prefer!

Gluten free walnut crusted chicken goes great with any plenty of side dishes. The walnuts add some good for you fats to this recipe so you won’t be craving anything as heavy. I served it with these sweet and tangy roasted vegetables.

Health benefits of walnuts

Walnuts are a great source of vitamin E, melatonin, and Omega-3s. Walnuts are calorically dense but the good fats in them aid in everything from lowering your bad (HDL) cholesterol to managing brain function over time. If you are able to eat tree nuts walnuts are a great option to add some variety into your diet. This gluten free walnut crusted chicken is a great way to add walnuts without also adding other common food alllergens.

Ingredients

For the Chicken

  • 4 medium boneless skinless chicken breast, or 2 huge ones cut in half lengthwise
  • ¼ cup olive oil 
  • ¼ spicy brown mustard
  • ¼ cup dry white wine, white wine vinegar, or chicken broth plus 2 tbsp of white vinegar
  • 3 garlic cloves, minced
  • 1 tsp dried thyme

For the Crust

  • 1 cup walnuts
  • ¾ cup rolled oats
  • 1 tsp salt
  • ½ tsp black pepper

For the Glaze

  • 3 tbsp spicy brown mustard
  • ⅓ cup honey

Instructions

  1. place the chicken, olive oil, mustard, white wine or vinegar, garlic, and thyme in a large zip bag. make sure the chicken is well coated and refrigerate for at least four hours (no more than 24)
  2. preheat oven to 425 degrees F
  3. combine the walnuts, oats, salt, and pepper in a food processor or blender and blend until the walnuts are a small dice
  4. place this mixture in a large flat container such as a deep plate or a baking pan
  5. dip the marinated chicken in the walnut mix, make sure all sides are well coated
  6. heat an oven safe skillet over medium heat, drizzle with olive oil
  7. add the coated chicken and sear each side for 3-4 minutes
  8. loosely cover the skillet with foil (this keeps the nuts from burning)
  9. transfer skillet to oven and bake for 20-25 minutes until chicken reaches and internal temperature of 165 F
  10. whisk together glaze ingredients and serve with the warm chicken
gluten free walnut crusted chicken

Gluten Free Walnut Crusted Chicken

Prep Time 20 mins
Cook Time 30 mins
Course Main Course
Cuisine American
Servings 4 servings

Ingredients
  

For the Chicken

  • 4 medium boneless skinless chicken breast or 2 huge ones cut in half lengthwise
  • ¼ cup olive oil
  • ¼ spicy brown mustard
  • ¼ cup dry white wine white wine vinegar, or chicken broth plus 2 tbsp of white vinegar
  • 3 garlic cloves minced
  • 1 tsp dried thyme

For the Crust

  • 1 cup walnuts
  • ¾ cup rolled oats
  • 1 tsp salt
  • ½ tsp black pepper

For the Glaze

  • 3 tbsp spicy brown mustard
  • cup honey

Instructions
 

  • place the chicken, olive oil, mustard, white wine or vinegar, garlic, and thyme in a large zip bag make sure the chicken is well coated
  • refrigerate for at least four hours (no more than 24)
  • preheat oven to 425 degrees F
  • combine the walnuts, oats, salt, and pepper in a food processor or blender and blend until the walnuts are a small dice
  • place this mixture in a large flat container such as a deep plate or a baking pan
  • dip the marinated chicken in the walnut mix, make sure all sides are well coated
  • heat an oven safe skillet over medium heat, drizzle with olive oil
  • add the coated chicken and sear each side for 3-4 minutes
  • loosely cover the skillet with foil (this keeps the nuts from burning)
  • transfer skillet to oven and bake for 20-25 minutes until chicken reaches and internal temperature of 165 F
  • whisk together glaze ingredients and serve with the warm chicken
Keyword chicken dinner, egg free, gluten free
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