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Pineapple Black Bean Enchiladas

July 4, 2010

Always on the look out for good nutritious foods (especially meatless) to add to our recipe rotation, I am excited to share with you recipes which help stretch the food budget and still get the most nutrition out of your dollar.  I was originally blessed with this as a post-partum meal from a friend and my husband has been asking me about it ever since.   I will be sharing  several of my other meatless pantry quick “go to”  meals over the next couple weeks. 

Pineapple Black Bean Enchiladas

2 teaspoons vegetable oil
1 large yellow onion, chopped (about 1 cup)
1 medium red bell pepper, chopped (about 1 cup)
1 can (20 oz) pineapple tidbits in juice, drained, 1/3 cup juice reserved
1 can (15 oz) black beans, drained, rinsed
1 can (4.5 oz) chopped green chiles
1 teaspoon salt (optional)
1/2 cup chopped fresh cilantro
3 cups shredded reduced-fat Cheddar cheese (I cut this in half)
1 can (10 oz) mild enchilada sauce or make it
8 whole wheat flour tortillas (8 or 9 inch) (homemade tortillas)
1/2 cup reduced-fat sour cream or yogurt
8 teaspoons chopped fresh cilantro


1. Heat oven to 350°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. In 12-inch nonstick skillet, heat oil over medium heat. Add onion and bell pepper; cook 4 to 5 minutes or until softened. Stir in pineapple, beans, green chiles and salt. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups of the cheese.
2. Spoon and spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about 1/2 cup vegetable mixture over sauce on each. Roll up tortillas; place seam side down in baking dish.
3. In small bowl, mix reserved 1/3 cup pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas in dish. Sprinkle with remaining 1 cup cheese. Spray sheet of foil large enough to cover baking dish with cooking spray; place sprayed side down over baking dish and seal tightly.
4. Bake 35 to 40 minutes, removing foil during last 5 to 10 minutes of baking, until cheese is melted and sauce is bubbly. Top each baked enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro.

 To cut down on fat I suggest cutting the amount of cheese. This recipe is perfect for my favorite thing to do, sneak in extra veggies. Shredded carrot, frozen corn, spinach, etc…


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