Chicken Quesadilla Wonton Cups
Hope everyone had a nice Easter. We finally had some nice weather here. We were able to spend some time outdoors. The bunny dropped off a few gifts for the kids and left them some jelly bean filled eggs to search for. The kids and I made an Easter cake with some green tinted coconut and Peep bunnies. You can see the pictures on my Instagram. I was going to make a baked ham with maple syrup for dinner with some mashed potatoes and carrots, but I ended up donating all of it to my neighbors and their unexpected guests. We had burgers on the grill instead. Not very Easter-ish, but so very good. Now I am getting ready for the next holiday, Cinco de Mayo, with some Chicken Quesadilla Wonton Cups.
My family had really loved the Chicken Parmesan Wonton Cups I made a back in January, so I was excited to try another version. We eat a lot of chicken quesadillas, so why not try it in a wonton cup.
I usually use dried cilantro in my quesadillas, but I wanted to try fresh cilantro this time. It smells so good and even the leaf by itself tastes good. The only other seasoning I added was Sazon Goya with coriander and annatto. It adds a lot of great flavor and turns the chicken a pretty orange color. You can find it with other Goya products in the grocery store or you can make your own version here.
I also added some black beans to the mix. These came seasoned in the can, but you can get the plain ones too. Before filling the wonton wraps, you do need to pre-bake them for about 7 minutes. I just pop them in while I am mixing all the filling together.
Then it’s time to start layering. Sprinkle a little cheese on the bottom of each wonton cup, then add the chicken filling, and finally a little bit more cheese.
These came out even better than anticipated. The fresh cilantro made such a big difference in the flavor. I couldn’t stop eating them. I am convinced that everything tastes better in a wonton cup. My husband ate his plain, but I topped mine with a dollop of sour cream and chopped tomatoes. You can also top it with a little bit of salsa or guacamole. These Chicken Quesadilla Wonton Cups would make a great appetizer for a Cinco de Mayo party or any party. You can set up a little bar where guests can add their own toppings.
I am making myself hungry just by looking at these pictures. I think I need to make some more of these very soon.
Chicken Quesadilla Wonton Cups
by The Sweet Chick
Prep Time: 15-20 minutes
Cook Time: 25-30 minutes
Keywords: bake appetizer snack chicken cheese cilantro wonton wraps Cinco de Mayo Mexican Southwest spring
Ingredients (36 wonton cups)
For the wonton cups
- 2-4 teaspoons vegetable oil
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped red pepper
- 1 lb boneless, skinless chicken breast, chopped
- 2 tablespoons chopped, fresh cilantro
- 1 packet Sazon Goya con Culantro y Achiote (coriander & annatto)
- 1/2 cup canned black beans (seasoned or plain)
- 1 package (8 oz.) shredded mexican cheese blend (Sargento or Kraft brands are good)
- 36 wonton wrappers
Optional toppings
- finely chopped tomatoes
- sour cream
- fresh cilantro
- guacamole
- salsa
Instructions
For the wonton cups
Preheat oven to 350°F.
In a medium skillet over medium/medium low heat, place 1 teaspoon oil and let warm up for 1-2 minutes.
Add chopped onion and pepper and cook until soft. About 6-8 minutes (Add another teaspoon of oil if needed). Then remove from pan and set aside.
Add a teaspoon of oil, chopped chicken, and cilantro to the pan, sprinkle with the Sazon Goya and cook thoroughly. Approximately 6-8 minutes on the same heat setting.
Remove from pan, drain, and place in a medium bowl. Add the onion, peppers, and beans to the chicken and mix until well blended.
Line greased mini muffin tins with the wonton wraps, pressing down gently to mold the shape.
Place wraps in the oven and bake for 7 minutes, then remove.
Add a pinch of shredded cheese to the bottoms of each cup, then with a spoon, evenly distribute the chicken mixture on top of the cheese.
Sprinkle the remaining cheese over the chicken mixture, evenly distributing over each wonton cup.
Place the wonton cups in the oven and bake at 350°F for 10 minutes or until cheese melts.
Remove from oven and allow to cool slightly before carefully removing from muffin tin. Serve warm.
Optional toppings
You can eat them plain or top them with chopped tomatoes, a dollop of sour cream, a bit of fresh chopped cilantro, guacamole, or salsa. Either way enjoy!
This recipe may be shared at these fabulous parties.
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Are Coconut Aminos Acidic? Coconut Aminos and Acid Reflux
Introduction to Coconut Aminos and Digestive Health
Coconut aminos is a popular soy sauce alternative made from the fermented sap of coconut palm and sea salt. Known for its mild, slightly sweet flavor, it’s a go-to condiment for individuals avoiding soy or gluten. While it offers a healthier alternative to traditional soy sauce, those with acid reflux or GERD (gastroesophageal reflux disease) may wonder if coconut aminos are acidic and how they affect digestion.
This article explores the acidity of coconut aminos, its impact on acid reflux, and how to incorporate it into a reflux-friendly diet.
Nutritional Profile of Coconut Aminos
Coconut aminos is a low-calorie condiment with a range of health benefits. A typical serving of 1 teaspoon provides:
- Calories: 5
- Carbohydrates: 1 gram
- Sodium: 90–130 mg, depending on the brand (less than soy sauce).
- Amino Acids: Contains several amino acids essential for protein synthesis and cellular repair.
Coconut aminos is free from gluten, soy, and MSG, making it suitable for those with dietary restrictions or sensitivities.
Is Coconut Aminos Acidic or Alkaline?
Acidity of Coconut Aminos
Coconut aminos is slightly acidic, with a pH ranging between 4.5 and 5.5. While it is less acidic than traditional soy sauce (pH 4.4), it still falls on the acidic side of the pH scale due to the fermentation process.
Why It’s Often Reflux-Friendly?
Despite its mild acidity, coconut aminos is generally considered gentler on the digestive system compared to soy sauce. Its lower sodium content and lack of added chemicals or preservatives make it a better choice for individuals managing acid reflux.
Coconut Aminos and Acid Reflux
Does Coconut Aminos Trigger Acid Reflux?
For most individuals, coconut aminos is unlikely to trigger acid reflux. Its mild acidity and lower sodium levels make it less irritating to the stomach and esophagus than traditional condiments like soy sauce or vinegar-based dressings. However, overconsumption or sensitivity to acidic foods may still cause discomfort in some cases.
Potential Benefits for Acid Reflux
According to the research, following are the health benefits of coconut aminos:
- Lower Sodium Content: High sodium levels in traditional soy sauce can lead to water retention and bloating, which may worsen reflux symptoms. Coconut aminos has less sodium, making it a gentler alternative.
- Free from Common Triggers: Unlike soy sauce, coconut aminos is free from gluten, soy, and MSG, which can irritate the digestive system.
- Natural Fermentation: The fermentation process of coconut sap produces beneficial compounds that may support gut health and digestion.
How to Safely Include Coconut Aminos in a GERD-Friendly Diet?
To enjoy the benefits of coconut aminos without triggering acid reflux, follow these tips:
Use in Moderation
Stick to small amounts (1–2 teaspoons per meal) to prevent overloading your stomach with acidic or salty foods.
Pair with Alkaline Foods
Combine coconut aminos with low-acid or alkaline foods like quinoa, leafy greens, or steamed vegetables to balance the meal’s acidity.
Avoid Cooking at High Temperatures
Heating coconut aminos at high temperatures can intensify its saltiness and alter its flavor, which might irritate sensitive stomachs.
Check the Ingredients
Choose pure coconut aminos without added preservatives, artificial flavors, or extra sweeteners that could exacerbate reflux symptoms.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Coconut Aminos vs. Soy Sauce for Acid Reflux
| Feature | Coconut Aminos | Soy Sauce |
| pH | 4.5–5.5 | 4.4 |
| Sodium (per tsp | 90–130 mg | 290–320 mg |
| Gluten-Free | Yes | Only if labeled gluten-free |
| Soy-Free | Yes | No |
| Reflux-Friendly | More tolerable | Less tolerable |
Coconut aminos is the better choice for individuals with acid reflux due to its lower acidity and sodium content.
Reflux-Friendly Recipes with Coconut Aminos
Vegetable Stir-Fry
- Ingredients: Steamed broccoli, carrots, snap peas, and 1 teaspoon of coconut aminos.
- Preparation: Sauté the vegetables lightly with coconut aminos for a flavorful, reflux-friendly dish.
Coconut Aminos Marinade
- Ingredients: 2 teaspoons coconut aminos, 1 teaspoon olive oil, and a pinch of garlic powder.
- Preparation: Use as a marinade for lean proteins like chicken or fish, avoiding acidic additions like lemon juice.
Salad Dressing
- Ingredients: Coconut aminos, olive oil, and a dash of honey.
- Preparation: Mix well and drizzle over a spinach or cucumber salad for a gentle, reflux-safe dressing.
Author Tip: Are Salads Healthy?
Tips for Managing Acid Reflux
In addition to incorporating coconut aminos, follow these tips for managing acid reflux effectively:
- Eat Smaller, More Frequent Meals: Large meals can increase stomach pressure and trigger reflux.
- Stay Upright After Eating: Wait at least 2–3 hours before lying down to prevent acid backflow.
- Avoid Known Triggers: Limit spicy, fatty, or highly acidic foods like citrus, tomatoes, and alcohol.
- Elevate Your Bed: Use a wedge pillow or raise the head of your bed to reduce nighttime reflux.
- Stay Hydrated: Drink water throughout the day to support digestion, but avoid drinking large amounts during meals to prevent bloating.
Author Tip: 7-Day Meal Plan For Gastritis
Conclusion
Coconut aminos is a slightly acidic condiment that is generally well-tolerated by individuals with acid reflux when consumed in moderation. Its lower sodium content, absence of common triggers like soy and gluten, and mild flavor make it a suitable alternative to traditional soy sauce. By pairing it with alkaline foods and following reflux-friendly practices, you can enjoy the benefits of coconut aminos without discomfort.
FAQs
Is coconut aminos acidic or alkaline?
Coconut aminos is mildly acidic, with a pH of 4.5 to 5.5.
Can coconut aminos trigger acid reflux?
For most people, coconut aminos is less likely to trigger reflux compared to soy sauce due to its lower acidity and sodium content.
How much coconut aminos can I consume with GERD?
Stick to small servings, about 1–2 teaspoons per meal, to avoid overloading your stomach with acidity.
Is coconut aminos better than soy sauce for acid reflux?
Yes, coconut aminos is generally better tolerated because it has less sodium, no soy, and a slightly higher pH.
Can coconut aminos be included in a low-acid diet?
Yes, when used in moderation and paired with alkaline foods, coconut aminos can be part of a low-acid diet.
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