For Heather an Enchilada Recipe I found
#687 - 02/11/03 07:02 PM
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Trish
Reged: 01/29/03
Posts: 123
Loc: Australia
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Heather,
I was searching the net and found this recipe, does it sound ok for us with IBS???
Trish Rainbow Enchilada Casserole
Ingredients:
1 medium red onion, chopped 1" square 1 medium yellow pepper, " 1 medium red pepper, " 1 can black beans, drained 1 can chickpeas OR kidney beans, drained juice of 1 lime 2 cloves garlic, chopped 2 jars salsa (we like hot!), 22 oz. each 1 pkg. fat free flour tortillas salt to taste pepper to taste Directions:
Combine the vegetables, garlic, lime juice, salt and pepper in a large bowl. Allow to marinate about 2 hours if possible. Cover the bottom of a 9 X 13 casserole dish with one jar of salsa. You may want to heat the tortillas for 15 sec. each in the microwave, if they are frozen. Fill each tortilla with a few tablespoons of the veggie mixture and roll tightly. Place each tortilla, seam side down into the casserole, atop the salsa. Take any remaining vegetables and combine with the second jar of salsa and pour atop the tortillas in the casserole. Bake uncovered in a 350 degree oven for 30-40 min. Remove and allow to cool for 10 min. This tastes WONDERFUL and it's virtually fat free! Additionally, we've found it tastes even better the next day!
For an even more substantial variation, add 2 crumbled, heated Boca burgers (vegan) to the veggie filling. You can also add hot sauce, lemon juice (if you don't have a lime handy) or any other vegetable to the filling, although we've found this seems to taste (and keep) the best! Healthy eating!
Serves: 4-5
Preparation time: 20 min.
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It does sound delicious - I might add some rice in there to up the soluble fiber level. There's a lot of insoluble fiber from the veggies and beans. With the rice you're probably nice and safe!
Best, Heather
-------------------- Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!
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Do you cook the vegetables that were marinating?
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And it's so DELICIOUS!
(But next time I will buy some beano to go with it)!
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