Red Enchilada Sauce: Another Kind of Red Sauce
The Italians do not have the corner on red sauce. This Red Enchilada Sauce is a Mexican basic. You might think that enchilada sauce comes in a can – and it does – but it is actually easy to make at home and, with our recipe, you can make sure that it is low FODMAP compliant.
This is the very same sauce that is featured in our Chicken Enchiladas, which is an Elimination appropriate recipe. We consider this sauce a basic and keep some in the fridge for last minute Mexican inspired meals. You will never buy canned again!
Make sure to follow ingredient list if you want to make this vegetarian.
If you want to be prepared to make dinner quickly and easily – be prepared! Check out our article on 12 Essential Pantry Items, 10 Essential Low FODMAP Baking Items and 8 Essential Fridge & Freezer Items.
Red Enchilada Sauce
This Red Enchilada Sauce is better than store bought - in taste and in how it will leave you feeling. No tummy aches and Mexican food craving satisfied!
Low FODMAP Serving Size Info: Makes about 3 cups (720 ml); serving size about ½ cup (120 ml)
Ingredients:
- 1/4 cup (60 ml) Low FODMAP Garlic-Infused Oil or Onion-Infused Oil, made with vegetable oil or purchased versions
- 1/4 cup (1.25 g) low FODMAP gluten-free all-purpose flour
- ½ to 2 teaspoons chilli powder, such as ground red serrano chillis
- 2 cups (480 ml) Low FODMAP Chicken Stock, either homemade or purchased OR same amount of Vegetable Broth if you want to make it vegetarian
- 1, 14.5-ounce (415 g) can diced tomatoes
- 1/2 teaspoon cumin
- 1/2 teaspoon oregano
- 1/2 teaspoon salt
Preparation:
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For the Sauce: Heat the oil in a medium sized pot over medium heat until hot, then whisk in flour and cook, stirring often, for a minute or two to lightly cook the roux, which is the basis for our sauce (you are just removing the raw flour taste). Whisk in chilli powder and cook for 15 to 30 seconds then slowly whisk in stock or broth, then tomatoes, cumin, oregano and salt until combined. Bring to a simmer over medium heat and cook, stirring often, for about 10 minutes. Set aside.
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This makes about 3 cups of sauce; you might not use all of it for this recipe but it will keep, refrigerated, in a covered container for up to a week.
Notes:
Tips
- Make a batch and keep in the fridge for impromptu Mexican and Tex-Mex inspired cooking.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Can almond, oat, tapioca, coconut or rice flour be used in place of the gf all purpose flour?
Hi Kim, the recipe has only been tested as written, so I cannot vouch for whether or not it would work with these other flours. Also, it would greatly help us if you could tell us why you believe coconut flour to be low FODMAP. We have had several inquiries lately about coconut flour and cannot figure out why so many folks following the diet think it is low FODMAP. It is not. It has been lab tested by both Monash University and FODMAP Friendly and there is no known low FODMAP amount of coconut flour. We highly suggest that you get both of the apps for reference and you will have all of this accurate info at your fingertips. These are currently the only two entities lab testing ingredients. If an ingredient is not within these apps, it has not been tested and the FODMAP content is unknown. If I had to take a stab at it, I would try the rice flour or the oat flour, keeping track of FODMAP content, of course.
I didn’t think a lowFODMAP enchilada sauce could be so flavorful and satisfying! My diet was starting to become crazy bland, so this is a wonderful treat for both the body and soul. Thank you
Kai, thank you for writing us such a lovely note! We are thrilled to be helping you eat deliciously while following the diet.