0 from 3 votes
Low FODMAP Enchilada Sauce Recipe
A versatile and tasty recipe that’s quick to prepare and easy to enjoy.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 6
Calories: 142 kcal
Course:
Others
Ingredients
- ¼ cup low FODMAP all-purpose flour usually gluten-free
- ¼ cup low FODMAP garlic infused olive oil
- 2 teaspoons chili powder
- 2 cups low FODMAP chicken stock. You can either make your own or purchase it at a grocery store
- 14.5 ounces diced tomatoes
- 1/2 teaspoon cumin
- 1/2 teaspoon oregano
- 1/2 teaspoon salt
Instructions
- Whipping up this low FODMAP enchilada sauce recipe is quick and easy. To begin, heat your oil in a medium-sized pot (not a pan!) until it is hot and simmering.
- Next, whisk in your all-purpose flour and stir frequently for about two minutes. This will create a basic roux, which forms the base and core texture of the sauce.
- Then whisk in your chili powder and cook the resulting mixture for about 15 to 30 seconds. Afterward, slowly whisk in your broth or stock depending on which you purchased.
- Almost immediately after, whisk in the cumin, oregano, tomatoes, and salt. Stir everything thoroughly so all the flavors are combined properly. Bring the resulting sauce to a simmer over medium heat and continue to stir often for around 10 minutes.
- After the 10 minute mark, set the sauce aside and let it rest for five minutes. At this point, you’re all set; you should have about 3 cups of sauce in total. Once it is settled, it will keep for about a week in an airtight container if refrigerated.
Cup of Yum
Nutrition Information
Calories
142kcal
(7%)
Carbohydrates
10g
(3%)
Protein
3g
(6%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Cholesterol
2mg
(1%)
Sodium
327mg
(14%)
Potassium
237mg
(7%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
285IU
(6%)
Vitamin C
7mg
(8%)
Calcium
31mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 142
% Daily Value*
| Calories | 142kcal | 7% |
| Carbohydrates | 10g | 3% |
| Protein | 3g | 6% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 2mg | 1% |
| Sodium | 327mg | 14% |
| Potassium | 237mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 285IU | 6% |
| Vitamin C | 7mg | 8% |
| Calcium | 31mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.