The Histamine Friendly Kitchen

Chicken Fajitas

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I started making Jamie Oliver’s version of this dish, Sizzling Fajitas, from his book “Jamie’s 15 minute meals” (you can find the recipe here) before I found out that I had Histamine Intolerance (HIT). And even though I never managed to make this dish in 15 minutes it very quickly became one of our favorite dishes, so when I found out that I have HIT, I adapted the recipe to fit my diet better. And this is the version I make these days.

Chicken Fajitas - Low Histamine

The first thing I changed was the salsa which is mainly made from ingredients which aren’t so good for people with HIT. And for a while I made a sort of dressing made from parsley or coriander, apple, apple juice, spring onions and salt. But after a while I started adding a mix of zucchini and radishes instead. The zucchinis provides the same kind of juiciness as the salsa or dressing, and for me it meant that I stopped longing for the avocado I used to put in my fajitas. And as an added bonus…. radishes tastes great when they are fried like this 🙂
Beautiful ingredients - Low Histamine Chicken Fajitas
Start by cutting up the bell peppers and red onions. I usually leave the bell peppers in quite large pieces, and cut the onion in half and slice each half in 4-6 halves depending on the size of the onions. Cut the zucchinis in half length wise and cut it up in 3-5 millimeter thick slices. Cut the radishes in 1-2 millimeter slices. Fry the onions and bell peppers in a bit of oil and season with a bit of salt. You want the onions to go sweet, and the bell peppers to slightly brown. Once they are done, set a side and use the same pan to fry up the zucchini and radishes using a bit of oil and some salt for seasoning. If you want to finish up faster you can of course use two different pans and do this in parallel. I mainly do this because my hubby likes it when there are less pans to dish wash after dinner. And honestly I find it easier to cook and keep and eye on the kids at the same time, if I only have to keep one pan from burning at a time.
Once the zucchinis and radishes are done. It is time for the chicken. But before it goes into the pan it needs a good bashing. Beating up your chicken is good for getting a bit of built up tension and frustration out, but it is also great for getting the seasoning into the meat and it makes the chicken so much more juicy. In all honesty this is a trick I picked up watching an endless amount of Jamie Oliver cooking shows at the end of my last pregnancy when I was fully couch bound and couldn’t walk any more. So grateful we had television in that period, the cooking channel saved my sanity.

Time to beat up some chicken o/

Anyways this is how Jamie does it. Put down a sheet of baking parchment, sprinkle with salt and sweet paprika (or turmeric) on one half of the sheet. Put the chicken fillets on top of the spices, and sprinkle the top of the chicken fillets with some more salt and sweet paprika (or turmeric). Fold the other half of the parchment paper over the chicken fillets and beat them with a rolling pin until they are about half the thickness as before you starting beating them (about 1.5 cm, that’s what you are going for). After this they look a bit messed up but I promise you you will be happy you didn’t skip this step. Once the zucchinis are done, set the veggies a side and put the chicken into the frying pan with about a tsp of oil, turning after 3 or 4 minutes, until they are golden and cooked through. And like I said you end up with some really juicy meat.

Chicken Fajitas - Low Histamine

Slice up the chicken wash and prepare some green lettuce, I usually use romaine lettuce, but feel free to make use of your favorite kind of greens. Add everything to the wrap of your choosing, for this particular meal I wrapped everything up in a big cabbage leaf. Which added some extra crunch, and as an extra bonus it is gluten free, which I know is important to a lot of people with Histamine Intolerance. Enjoy…..

Tip - Use a cabbage leaf instead of a tortilla

Enjoy your Low Histamine Chicken Fajitas

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Chicken Fajitas

  • Author: Tania Surrow Larsen, The Histamine Friendly Kitchen
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 mins
  • Yield: 2-4 1x
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Ingredients

  • 2–3 chicken fillets (500–600 g)
  • 2 bell peppers (red and yellow)
  • 2 red onions
  • 1 zucchini (or half a yellow and half a green)
  • 6 radishes
  • 3 tsps olive oil
  • 1 tsp salt
  • 1 tsp sweet paprika (or turmeric)
  • 1 small romaine lettuce
  • cabbage leaves for wraps

Instructions

  1. Start by cutting up the bell peppers and slice the red onions. I usually leave the bell peppers in quite large pieces, and cut the onion in half and slice each half in 4-6 halves depending on the size of the onions. Cut the zucchinis in half length wise and cut it up in 3-5 millimeter thick slices. Cut the radishes into 1-2 millimeter slices.
  2. Fry the onions and bell peppers in a tsp of olive oil and season with a bit of salt. You want the onions to go sweet, and the bell peppers to slightly brown. Once they are done, set a side and use the same pan to fry up the zucchini and radishes using a bit of oil and some salt for seasoning. If you want to finish up faster you can of course use two different pans and do this in parallel.
  3. Put down a sheet of baking parchment, sprinkle with salt and sweet paprika on one half of the sheet. Put the chicken fillets on top of the spices, and sprinkle the top of the chicken fillets with some more salt and sweet paprika. Fold the other half of the parchment paper over the chicken fillets and beat them with a rolling pin until they are about 1,5 cm thick.
  4. Once the zucchinis are done, set the veggies a side and put the chicken into the frying pan with about a tsp of olive oil, turning after 3 or 4 minutes, until they are golden and cooked through.
  5. Let the chicken rest for a bit before you cut the chicken into slices. Meanwhile wash and prep the lettuce.
  6. Fill and wrap in the cabbage leaf or the wrap of your choice.
  7. The nutritional data is based on one person out of 4.

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  1. Kayci says

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