Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour in place of all-purpose flour. Lea & Perrins Worcestershire sauce, as sold in the United States, is gluten-free.


"Happy is said to be the family which can eat onions together."
-Charles Dudley Warner, Editor

The refrigerator light goes on...

You can purchase enchilada sauce but goodness only knows what is in it these days. Why would you? This takes all of ten minutes and is so simple as to be almost embarrassing. For a bit of variation, you can replace half of the chili powder with smoked paprika.

Honey vs. Sugar

A tablespoon of honey is 63 calories and a tablespoon of sugar is 46 calories. Since both are mostly carbohydrates, the honey is essentially 1/3 sweeter than the sugar.

In practical terms, this means that you would use 4 tablespoons of sugar for every 3 tablespoons of honey.

There is no difference in how your body uses honey its not any more natural than sugar.  There is a difference in how honey works when baking and I like to use honey in things like salad dressings where I want a creamy mouthfeel but lower fat. 


Enchilada Sauce

Servings = 2 | Serving size =about 1/2 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe keeps well, tightly sealed in the refrigerator, for up to 5 days.

1 tsp olive oil
1 Tbsp all-purpose flour or 1 1/2 Tbsp garbanzo flour
1 tsp chili powder
1 cup no salt added vegetable stock
2 Tbsp no salt added tomato paste
1/2 tsp oregano
1/4 tsp ground cumin
1/4 tsp cayenne pepper
1/8 tsp salt
2 tsp honey
1 tsp Worcestershire sauce

Place the oil in a sauce pan over medium heat.

When the oil is hot slowly add the flour and whisk until blended.

Add the chili powder and cook for about one minute.

Slowly add the stock, whisking continuously.

Add the tomato paste, oregano, cumin, cayenne and salt.

Simmer for about 10 minutes.


Nutrition Facts

Serving size = about 1/2 cup

Servings = 2


Amount Per Serving

Calories 94 Calories from Fat 25
  % Daily Value
Total Fat 2g 5%
    Saturated Fat <1g 1%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 209mg 9%
Total Carbohydrates 17g 5%
    Dietary Fiber 2g 5%
    Sugars 8g
Protein 2g
Vitamin A 18% Vitamin C 9%
Calcium 3% Iron 9%
Vitamin K 7 mcg Potassium 244 mg
Magnesium 13 mg