|Preparation Time||30 Minutes|
|Cook Time||40 Minutes|
|Total Time||1 Hour, 10 Minutes|
|Main Ingredient||Black Beans; Pineapple|
|Category||Beans & Legumes; Fruit|
|Meal||Lunch; Dinner; Snack|
|Diet||Low Calorie; Low Fat; Low Cholesterol; High Protein; High Fiber|
2 teaspoons vegetable oil
1 large yellow onion, chopped (about 1 cup)
1 medium (about 1 cup) red bell pepper, chopped
One 20-ounce can pineapple tidbits, drained
1/3 cup pineapple juice, reserved
One 15-ounce can black beans, drained, rinsed
One 4 1/2-ounce can chopped green chilies
1 teaspoon salt
1/2 cup fresh cilantro, chopped
3 cups (12 ounces) shredded low-fat cheddar cheese
One 10-ounce can mild enchilada sauce
8 whole wheat-flour tortillas
1/2 cup reduced-fat sour cream
8 teaspoons cilantro
Preheat the oven to 350ï¿½F and prepare a baking dish with the cooking spray.
Heat the oil over medium heat and cook the onion and bell pepper for 4-5 minutes or until softened. Add the pineapple, beans, green chilies, and salt and cook until thoroughly heated. Remove from the heat and add 1/2 cup of cilantro and 2 cups of cheese.
Spread 1 tablespoon of enchilada sauce onto each tortilla, followed by 3/4 cup of the vegetable mixture. Roll up the tortillas and add them (seam side down) to the baking dish.
Mix the reserved 1/3 cup of pineapple juice and the remaining enchilada sauce, pour the mixture over the enchiladas, and sprinkle with the remaining cheese.
Spray a sheet of foil with cooking spray and place (sprayed side down) over the baking dish.
Bake for 35-40 minutes and remove the foil for the last 5-10 minutes of baking. The cheese should be melted and the sauce bubbly. Top with sour cream and cilantro.
Calories: 308 cal
Total fat: 9g
Saturated fat: 4g
Polyunsaturated fat: 1g
Monounsaturated fat: 3g