Low FODMAP Enchiladas – Amy

Ingredients

Red Enchilada Sauce

• 2 tbsp low FODMAP garlic infused oil
• 1 tbsp chilli powder
• 2 tsp dried parsley
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 1/4 tsp salt
• 1/2 cup low FODMAP salsa
• 2 can tomato paste (6 oz each)
• 3 cups of water

Enchiladas

• 1 tbsp garlic-infused olive oil
• 1 lb ground beef
• 1/2 tsp salt
• 1/4 tsp ground cumin
• 1/4 tsp dried oregano
• 1/8 tsp cayenne pepper
• 10 low FODMAP tortillas
• 5 cups cheddar cheese (shredded)
• 1 tbsp green onions (green parts only, chopped)

Method

Red Enchilada Sauce

1. Heat your garlic-infused oil in a saucepan over medium heat, then add your spices (chilli powder through salt). Give them a swirl to turn the oil into a paste, then quickly add your low FODMAP salsa and tomato paste. Stir the ingredients together, then add your water. Simmer, uncovered, for 15-20 minutes.

Enchiladas

1. Preheat oven to 375 degrees.
2. Heat oil in a frying pan over medium heat. Add ground beef and spices (salt through cayenne pepper) and cook until browned.
3. Place a few spoonfuls of enchilada sauce in the bottom of the 13 x 9″ baking dish. Spread the sauce lightly over the bottom of the pan to prevent the enchiladas from sticking.
4. Place a spoonful of enchilada sauce down the center of a tortilla, followed by a spoonful of ground beef, and 1 tbsp of shredded cheddar cheese. Wrap up the enchilada like a taco and place it in the baking dish, edges down. Repeat for each tortilla.
5. Spread remaining enchilada sauce over the enchiladas and top with cheese. Bake for 20-25 minutes (until cheese begins to bubble). Top with optional green onions. Serve warm.

Prep Time: 30 minutes

Cook Time: 25 minutes

Total Time: 55 minutes

Yield: 5 people

NUTRITION

• Serving Size: 2 enchiladas
• Calories: 308
• Sugar: 10 d
• Sodium: 657 mg
• Fat: 34 g
• Saturated Fat: 12 g
• Unsaturated Fat: 11 g
• Trans Fat: 0 g
• Carbohydrates: 38 g
• Fiber: 7 g
• Protein: 32 g
• Cholesterol: 96 mg

To save time, you can make your enchilada sauce the night before.