Chicken Enchilada without Heartburn

by Tracy Davenport, Ph.D. Health Writer

Reflux Friendly Cooking is a weekly feature 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 Enchilada. My son with acid reflux disease loves Mexican food, so I have had to find ways to make the typical fare more reflux friendly. This recipe skips the frying of the tortillas and also leaves out the spicy sauces.

Cooking spray
10 6 -inch corn tortillas
3 cups shredded cooked chicken breast
2 cups chopped zucchini
1/4 cup chopped onion
3 cups shredded romaine lettuce
1/2 cup chopped tomato (if tolerated - this is only for garnish)
1 cup shredded cheese (can use rice, dairy, or soy)

Spray a medium skillet with cooking oil. Gently sauté the zucchini and onion on medium heat until the vegetables are softened. Remove from heat and combine with the shredded chicken. Set aside.

Preheat the oven to 340 degrees. Heat a nonstick skillet to medium. Heat each tortilla and cook until soft and pliable, about 30 seconds per side. Transfer each tortilla to a lightly sprayed baking pan. Fill each warm tortilla with the chicken mixture. Roll up the tortillas and place the seam side down in the baking dish. Sprinkle the enchiladas with the cheese. Bake until heated through, about 20 minutes. Remove from the heat and top with the chopped tomatoes and lettuce.

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.