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Shredded Beef or Chicken Enchiladas

fodmapiconEnchiladas are a long time favorite of mine, with their melty cheese and rich sauces. There are so many ways to make enchiladas that they’re easy to keep exciting and fresh, but made traditionally, they’re an absolute no-no for people on the FODMAPs diet. Luckily, with some modification, it’s still quite possible to enjoy that great enchilada flavor without torturing your tummy.

In this recipe, I’ve eliminated the use of onions, garlic, and limited the amount of lactose. The cheese is entirely optional of course, so if you can’t have it because of allergy, just skip it. If you can have some, just make sure whatever cheese you choose has 1g or less of carbohydrates per serving.

You can also use either traditional flour or gluten free tortillas, depending on what you can tolerate. If you can’t eat two tortillas no matter which you use, double stuff a single one so you get sufficient meat in your meal. You can also vary or change the vegetables you top it with, but most people on a FODMAPs diet can tolerate tomato and lettuce and my Low FODMAP red tomato salsa adds a nice kick, too. You can also top these with the dark green part of green onion (scallions), if you want some onion flavor.

NOTE TO LOW HISTAMINE DIETERS: I wrote this before I started the low histamine diet and have managed to make the green chili sauce low histamine: However, I haven’t put the recipe up yet or made any modifications and am considering doing a whole separate post. For now, this recipe is NOT approved for the low histamine diet. Sorry.

Shredded Beef or Chicken Enchiladas

  • Tablespoon olive oil
  • 8 ounces leftover pot roast or chicken breast (shredded)
  • 4 9” (taco sized) flour or gluten free tortillas (I use Mission, as they’re soy free, too)
  • 4 ounces cheddar or Monterey jack
  • 1 1/2 cups Green or Red Enchilada Sauce
  • 1-2 tablespoons diced green chiles
  • Shredded lettuce
  • Diced tomato
  • Diced scallions (dark green tops only)
  • Red tomato salsa

Turn oven to 375 degrees and grease 9×9 baking dish. Heat oil in small skillet on medium heat and add shredded meat. Heat for 3-4 minutes until warmed. Stir in diced green chiles and a ½ cup of enchilada sauce. Remove from heat.

Pour a 1/4 cup of tortilla sauce into the casserole dish, tilting the dish until it coats the entire bottom.

Lay tortillas out on a clean working surface. Arrange 2 ounces beef mixture and 1 ounce of cheese in a line on each tortilla, fold in half and roll up.

Add rolls to casserole side by side.

Cover rolled enchiladas with sauce and place in the oven for 20 minutes.

Optional: If you want, you can put the cheese on the outside instead:

Dish onto plates with a spatula and top with remaining ingredients before serving.

Serves: 2

Prep Time: 15 mins

Cook Time: 20 mins

Check out my Low FODMAP Recipes page for more ideas!

Low FODMAP Shredded Beef or Chicken Enchiladas

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Red Enchilada Sauce

Yesterday, I shared my recipe for Green Enchilada Sauce, but part of the fun of Enchiladas is that there are so many different kinds! While most of us FODMAP people are lactose intolerant and can’t really do the cheese sauces, we can do the Red and Green with just a little modification and they’re both pretty easy to make.

The primary difference between red and green enchilada sauce are the peppers and tomato used in the sauce, which is why Red sauce has a little more sass. I’ve made this recipe using both water and stock and can’t really tell a difference, so if you want to save your stock for other things or don’t happen to have any on hand, choose water instead.

If you have MCAS/D and can’t tolerate vinegar, skip it. When mine flares, vinegar can really upset my tummy. So, I made this recipe without it and it was still delicious! Also, if you can’t do cayenne pepper, but still want some heat, try substituting a hot pepper powder you can tolerate, such as Chipotle. If you want a milder sauce, omit the cayenne altogether.

Red Enchilada Sauce

  • 3 tablespoons olive oil
  • 3 tablespoons flour (whole wheat flour, all-purpose flour and gluten-free flour blends all work!)
  • 1 tablespoon Ancho chili powder
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon ground cumin
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt, to taste
  • 2 tablespoons tomato paste
  • 2 cups water or stock
  • 1 teaspoon apple cider vinegar
  • Freshly ground black pepper, to taste

Mix your flour and spices together and prepare all your ingredients stove side. Pre-heat your oil over medium heat in a medium sauce pan, 2 to 3 minutes. Add the four mixture and mix into a paste. Slowly whisk in water or broth until smooth. Whisk in tomato paste.

Bring the mixture to a simmer. Cook, stirring often, for about 5 to 7 minutes, until the sauce has thickened enough to coat the spoon. Remove from heat and stir in the vinegar and season with freshly ground pepper and salt to taste.

Ready to make enchiladas? Check out my FODMAP friendly Shredded Beef or Chicken Enchiladas Recipe.