Wednesday, June 3, 2015

Low Iodine: "Enchilada" casserole

One of my most irresistible cravings during the low-iodine diet is for enchiladas and tacos. Dairy-loaded and therefore forbidden on the diet. In an effort to combat those cravings, I came up with this improvised, veggie-loaded, non-dairy casserole.

Quick, homemade enchilada sauce: 

1 small onion, peeled and quartered
3 tomatillos, husked and washed
2 large poblano chiles
splash of cider vinegar
1-2 T cilantro leaves, washed and dried
2 C water or unsalted chicken stock
kosher salt to tast
freshly ground pepper, to taste
pinch of sugar

Preheat the oven to 400F.

Roast the onion, garlic, tomatillos and green chiles on a baking sheet until softened and slightly blackened. Put the chiles in a paper bag to soften the skins. Once they are cool enough to handle, scrape off the skins. 

 Stem and seed the chiles, then put all of the vegetables in the blender with the vinegar, cilantro, water or unsalted chicken stock, kosher salt, pepper, and sugar. Blend until it becomes a smooth, thin sauce, adding more water or stock if necessary. It can be used immediately, or simmered briefly on the stove top to further blend the flavors. Taste and correct the seasoning.

To make the casserole:

Preheat the oven to 350, brush a 9x13 pyrex dish with olive oil, then layer:

1/3 enchilada sauce
corn tortillas* torn to fit the dish, about 4-5
1/2 the "filling" (mix any shredded leftover meat, a can of unsalted black beans, 1-2 cups of veggies like corn, and diced zucchini, cumin, kosher salt, pepper, & a hit of cinnamon)
another layer of tortillas
1/3 sauce
the rest of the chicken mixture
another layer of tortillas
the rest of the sauce
Cover with foil and bake for 30 minutes, and served it topped with chopped cilantro, minced onion, and a squeeze of lime. My doctor allows me a small amount of dairy every day, so I add a teaspoon of sour cream.

*Be sure to check the ingredients in the corn tortillas. Whole Foods brand tortillas include only corn and lime.