Susan G Komen  
I've Been Diagnosed With Breast Cancer Someone I Know Was Diagnosed Share Your Story Join Us And Stay Informed Donate To End Breast Cancer
Home > Pineapple and black bean enchiladas
  

Pineapple and black bean enchiladas

Recipe Information

Servings 8
Preparation Time 30 Minutes
Cook Time 40 Minutes
Total Time 1 Hour, 10 Minutes
Difficulty Medium
Main Ingredient Black Beans; Pineapple
Category Beans & Legumes; Fruit
Meal Lunch; Dinner; Snack
Type Main Dish
Cuisine American; Mexican
Diet Low Calorie; Low Fat; Low Cholesterol; High Protein; High Fiber

Ingredients

  • 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 

 

Directions

  • Preheat the oven to 350�F 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.

 

Nutrition (per serving)

  • Calories: 308 cal

  • Total fat: 9g

  • Saturated fat: 4g

  • Polyunsaturated fat: 1g

  • Monounsaturated fat: 3g

  • Cholesterol: 15mg

  • Sodium: 751mg

  • Potassium: 441mg

  • Carbohydrate: 41g

  • Fiber: 6g

  • Sugars: 11g

  • Protein: 18g