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Gluten-free, low-FODMAP Enchiladas Verdes

Packed with lean protein, fresh veggies, and a good dose of cheese, these low-FODMAP and gluten-free enchiladas are safe for the elimination phase of the low-FODMAP diet.

Have you ever tried to go eat at a Mexican restaurant and explain that you have an intolerance to wheat, onion and garlic?

I have. I ended up talking to the manager. I talk to so many managers at restaurants, and they always give me this super-stressed-out look like, “Are you serious? These food intolerances of yours are absurd! Unbelievable! And what’s more, I’m afraid that you’re going to sue me for getting some smidgen of garlic in your food, but I’m also not willing to kick you out because I don’t want you to tell the Better Business Bureau I didn’t serve you.”

They don’t actually say all that. You can just see it in their eyeballs.

I always leave them a generous tip.

I really like Mexican food. The authentic kind with lots of fresh fruits and vegetables, seafood, chili peppers, avocados and corn mesa….and the goopy Tex Mex American kind with lots and lots of cheese.DSCN0596Chee-eese!

These enchiladas verdes are a happy marriage of both. They’re stuffed with a combo of shredded chicken and cabbage and swimming in homemade low-FODMAP salsa verde.

My photography didn’t turn out so stunning this time…so you’re going to have to take my word for it that these puppies were tasty. I served them up with roasted kabocha squash and red peppers. They were a hit with my non-FODMAP-er friends who helped me eat them–and that’s always a good sign!DSCN0606Don’t let your IBS keep you from enjoying some good Tex Mex! Even Tex Mex cuisine can be made to work for the low-FODMAP diet!

Gluten-free, low-FODMAP Enchiladas Verdes
Serves 4
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  1. 1 large chicken breast, cooked and shredded
  2. 12 corn tortillas
  3. 4 oz. lactose-free cream cheese
  4. 4 oz. shredded cheddar cheese
  5. 5 oz. shredded green cabbage (about half a standard U.S. package of pre-cut cabbage for coleslaw)
  6. Salsa verde (below)
For the salsa verde
  1. 8 oz. tomatillos, husked
  2. 1/4 cup sliced green onion (green stems only)
  3. 1/2 Tbsp. garlic-infused oil
  4. 2 Tbsp. lime juice
  5. 3/4 tsp. sugar
  6. 1/4 cup chopped cilantro
  7. 1 minced jalapeno pepper, membranes and seeds removed
  8. 1/4 tsp. salt
  1. Preheat the oven to 350 degrees.
For the salsa
  1. Bring about a quart of water to a boil in a small saucepan. Add the tomatillos and boil for 3 minutes.
  2. Drain the tomatillos and add them to a blender or food processor with the remaining ingredients. (You can also use a bowl and an immersion blender.) Blend until thoroughly pureed.
To assemble the enchiladas
  1. Spread 1/3 of the salsa verde in the bottom of a 13 x 9 inch baking pan.
  2. In a large bowl, mix together the cabbage, shredded chicken, and about half of the cheddar cheese.
  3. Heat and soften the corn tortillas a few at a time in the microwave. To do this, place a few tortillas on a plate so that they are not overlapping. Moisten a paper towel with water and place over the tortillas. Microwave 30 seconds. Repeat until all tortillas are soft.
  4. Once you've warmed your tortillas, spread each with about a teaspoon of cream cheese. Then, sprinkle a handful of chicken-cabbage mixture onto the tortilla and roll it up.
  5. Place the tortillas, seam side down, in a row in the baking pan like little adorable baby bunnies all cuddled up together.
  6. Pour the remaining salsa over top of the enchiladas, and top with the remaining cheese.
  7. Bake 20-25 minutes, until hot and the cheese on top is melted.
  1. If you can tolerate a small amount of lactose, you could use regular cream cheese. Or, if you can't find lactose-free cream cheese, you can omit it altogether.
The Hungry Caterpillar
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  1. this reminds me, I haven’t had enchiladas in so long! These look so yummy!

    1. Joyce says:

      Thanks! They’re a bit of a rare treat for me, too!

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