Low-FODMAP & Gluten-free Chicken Enchiladas

• 份量: 8 servings
• 活動時間: 15 minutes
• 總時間: 1 hour

食材

Baking spray

2 tablespoons onion or shallot-infused olive oil*

3/4 pound (12 ounces) cooked chicken, shredded*

1 (4-ounce, 113g) can diced green chiles*

1 teaspoon kosher salt

1/2 teaspoon black pepper

125g canned black beans, rinsed and drained (about 1/2 can)*

16 (about 5-6 inch) white corn, or gluten-free flour tortillas*

2 cups shredded sharp cheddar cheese, or mixed cheddar cheese*

1 cup shredded Colby Jack cheese

1 recipe (about 2 cups) low-FODMAP Enchilada Sauce

Optional toppings: fresh cilantro, chopped green scallion tips, diced avocado, lactose-free sour cream, chopped tomatoes

步驟

Preheat oven to 375°F and set up a 9 by 13 inch casserole dish. Spray dish with baking spray

In a bowl, mix together cooked shredded chicken, green chilis, onion-infused oil, and black beans

Prepare your tortillas: (For best texture, I suggest frying, but you can also warm the tortillas in the microwave. This helps with the flavor, and keeps the tortillas from ripping) Heat a skillet with your preferred oil, then sear each corn tortilla for about 10 seconds on each side. They should be crisp, but still pliable

Fry 1-2 at at time, and let rest on a paper towel to absorb excess oil

Set up the area for assembly of the enchiladas. You will have your casserole dish, enchilada sauce, shredded cheese, chicken mixture, and warm tortillas

Begin with a tortilla. Lay this out and scoop 1 tablespoon low-FODMAP Enchilada sauce on it

Follow this with a large scoop of the chicken mixture, then sprinkle with the cheeses (do not overfill these as they will tear or be difficult to roll up)

Roll up the prepared tortilla, and place it in the casserole dish

Repeat the process with the remaining tortillas

Once they are all assembled, spoon the remaining sauce over the top of the enchiladas, and then top with the remaining cheeses

Place the dish in your prepared oven, and bake uncovered, for 20 minutes, until the enchiladas are cooked through, and the cheese is melty

Remove from oven, and allow to cool for about 10 minutes, then scoop out, and serve with optional toppings, alongside rice, or side salad

營養

• 卡路里: 481
• 總脂肪: 25.7 g
• 飽和脂肪: 11.3 g
• 反式脂肪: 0.5 g
• 膽固醇: 90.4 mg
• 鈉: 2059.1 mg
• 總碳水化合物: 31.8 g
• 膳食纖維: 4.8 g
• 總糖: 11.5 g
• 蛋白質: 30 g