Irritable Bowel Syndrome Message Boards | For Heather an Enchilada Recipe I found

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.

Print Remind Me Notify Moderator