Reflux Friendly Cooking: Chicken a la King Burrito

Tracy Davenport, Ph.D. Health Guide
  • Reflux Friendly Cooking


    Reflux Friendly Cooking is a weekly feature that will be full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family! Each week I’ll provide a simple menu that is designed for easy digestion. I’ll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!


    Chicken a la King Burrito.

    Traditional burritos are often not the best choice for those with acid reflux disease. However, my son loves to eat “burritos” so I am always looking for ways to use his tortilla shells in a more reflux friendly fashion. The recipe below is not at all spicy, omits the heavy cream, and you can easily make it gluten free and dairy free as well.

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    Cooking spray

    1/2 lb boneless, skinless chicken breasts, cubed

    1/4 cup onion, diced

    1 cup mushrooms (sliced)

    1/2 cup carrots, diced

    1/2 cup frozen peas, thawed

    2 tbsp whole-wheat flour (oat flour can be substituted)

    1/2 cup chicken stock

    3/4 cup milk (rice milk can be substituted)

    Salt and pepper to taste

    4 whole wheat tortillas (8 inch) (rice tortillas can be substituted)



    Heat a large skillet to medium heat. Spray with cooking spray. Add the onion, mushrooms, and carrots and sauté for five minutes. Add peas and cook another three minutes. Remove the vegetables from the pan. Add the chicken to the pan and cook for about five minutes (or until cooked through). Add the vegetables back to the pan and stir in the flour. Add the chicken stock and the milk. Stir constantly until the sauce is thickened, about five more minutes, and season with salt and pepper.

    Pour a 1/4 of the mixture into each tortilla. Roll up and serve warm. 

Published On: January 06, 2014