Dietitian Spotlight: BBQ Chicken Tostadas

May is Celiac Awareness Month! In the United States there are approximately 3 million people who have celiac disease and 21 million people are sensitive to gluten. People with celiac disease are sensitive to the protein gluten, which triggers symptoms such as stomach cramps, diarrhea, and muscles spasms. The good news is that celiac disease can be treated right at the grocery store with the food you buy. Shopping gluten free is much like shopping with a peanut allergy. Reading labels is very important!

Gluten is a great thickening agent for many of the products we love, however, for someone who has a food allergy, you may find it hiding in foods that you would never expect. Salad dressing, hard candy, French fries, sauces, and even pepperoni in some cases may contain gluten. Also any foods that contain wheat or flour products.

Living with a food allergy or celiac disease doesn’t mean you have to skip out on being a serious foodie. There are tons of fresh foods that are healthy, delicious, and will keep you completely in the clear!

These BBQ chicken tostadas are a great recipe because they’re safe from most foods on the allergy list (including gluten)! In fact, most recipes can be made allergy friendly by making very minimal substitutions. For instance, using corn tortillas instead of flour and BBQ sauce that does not have added flour or gluten.

Try this recipe next time you're cooking for a friend or family member with a food allergy. They will love the food and feel appreciated that you remembered their food restrictions. Double win!

BBQ Chicken Tostadas

Recipe Author Note (Mary Younkin, The Weeknight Dinner Cookbook): Pick up a rotisserie chicken from the store, use up leftovers, or even make a new batch in your slow cooker to make this easy dinner recipe the family will love.

Serves: 4

Ingredients: 

8 tostada shells (or 8 corn tortillas, brushed lightly with olive oil and baked for 3-5 minutes per side, until crispy)

3 cups cooked and shredded chicken

1½ cups of your favorite barbecue sauce, divided

2 cups extra sharp cheddar

3 green onions, very thinly sliced (optional)

Directions:

1. Preheat your oven to 350°F. Lay out the tostada shells (or baked tortillas) on two rimmed baking sheets.

2. Combine the chicken and 1 cup of the barbecue sauce in a small bowl, and stir to coat.

3. Divide the chicken between the tostada shells and top with the cheese (about ¼ cup on each)/

4. Bake for 6 to 8 minutes, just until the cheese is melted.

5. Remove from the oven and drizzle with the remaining ½ cup barbecue sauce. Sprinkle with green onions, if desired.