Chicken Tinga
Shredded chicken simmered in smoky chipotle-tomato sauce. This Mexican classic uses just enough heat for depth without overwhelming sensitive digestion—best saved for stable remission periods when your gut can handle more adventurous flavors.
Chicken Tinga
Shredded chicken simmered in smoky chipotle-tomato sauce. This Mexican classic uses just enough heat for depth without overwhelming sensitive digestion—best saved for stable remission periods when your gut can handle more adventurous flavors.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Place chicken thighs in a large pot with chicken broth and bay leaf.
Equipment: large potBring to a boil over high heat, then reduce to medium-low and simmer gently for 25 minutes, until chicken reaches an internal temperature of 165°F (74°C) and is cooked through.
165°F (74°C)Tip: Gentle simmering keeps the chicken tender—avoid a rolling boilRemove chicken from broth and transfer to a cutting board. Let rest for 5 minutes, then shred into bite-sized pieces using two forks. Reserve 1/2 cup of the cooking liquid and discard the bay leaf.
Equipment: cutting board, two forksHeat garlic-infused oil in a large skillet over medium heat until it shimmers, about 1 minute.
Equipment: large skilletAdd fire-roasted tomatoes, minced chipotles, adobo sauce, cumin, oregano, and salt. Stir to combine.
Cook for 10 minutes, using a wooden spoon to mash the tomatoes as they soften and break down into a chunky sauce.
Equipment: wooden spoonTip: Mashing the tomatoes creates a chunky, saucy texturePour in the reserved cooking liquid and stir well to combine.
Add the shredded chicken to the sauce and toss thoroughly to coat every piece. Simmer for 5 minutes, stirring occasionally, until the chicken absorbs the flavors and the sauce thickens slightly.
Warm corn tortillas in a dry skillet over medium heat for 30 seconds per side, or toast tostadas until crisp.
Equipment: dry skilletTip: Warming tortillas makes them pliable and enhances flavorSpoon generous portions of chicken tinga onto each tortilla or tostada. Top with sliced avocado (limit to 1/8 avocado per serving for low-FODMAP), a dollop of lactose-free sour cream, fresh cilantro leaves, and a squeeze of fresh lime juice.
Notes
Storage
Refrigerate chicken tinga in an airtight container for up to 5 days. Freezes well for up to 3 months. Reheat gently on the stovetop over low heat, adding a splash of broth to loosen if needed.
Heat level control
Start with 1 chipotle pepper with seeds removed for mild smokiness. If you're sensitive to spice, use 1/2 teaspoon smoked paprika instead—you'll get the smoky flavor without any capsaicin irritation.
Low-FODMAP tips
Traditional tinga uses sautéed onion. We use garlic-infused oil instead since fructans (the FODMAP in garlic and onion) are water-soluble, not fat-soluble, making infused oils safe. Keep avocado portions to 1/8 of a whole avocado (about 30g) per serving to stay within low-FODMAP limits.
SCD alternative
Canned tomatoes and corn tortillas are not permitted on SCD. Use fresh blanched and peeled tomatoes instead, and serve over cauliflower rice or in lettuce wraps for an SCD-friendly version.
Chicken choice
Boneless, skinless thighs stay moist and flavorful when shredded. Chicken breast works but tends to dry out more easily—reduce cooking time by 5 minutes if substituting.
Make-ahead
The chicken tinga keeps beautifully and actually improves in flavor overnight as the chicken absorbs more of the sauce. Make a double batch for easy weeknight meals.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
