Tropical Pineapple & Black Bean Enchiladas
Savor the vibrant flavors of our Tropical Pineapple & Black Bean Enchiladas! This dish offers a deliciously healthy twist on traditional enchiladas, featuring a delightful combination of sweet pineapple, protein-packed black beans, and zesty green chilies. Perfect for a weeknight dinner or a gathering with friends, these enchiladas are not only low in fat and high in fiber but also irresistibly tasty! With each satisfying bite, you're treated to a medley of fruity and savory flavors that will leave everyone asking for seconds. Enjoy these scrumptious enchiladas topped with fresh cilantro and a dollop of reduced-fat sour cream for an extra touch of indulgence. This recipe was recognized as a Top-100 finalist in the Pillsbury Bake-Off, and it's sure to be a hit in your home too!
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
Vegetable Oil
2 teaspoons (for sautéing)
Yellow Onion
1 large (chopped (about 1 cup))
Red Bell Pepper
1 medium (chopped (about 1 cup))
Pineapple Tidbits
1 (20 ounce) can (drained)
Pineapple Juice
1/3 cup (reserved for sauce)
Black Beans
1 (15 ounce) can (Progresso, drained and rinsed)
Chopped Green Chiles
1 (4 1/2 ounce) can (Old El Paso)
Salt
1 teaspoon (to taste)
Fresh Cilantro
1/2 cup (chopped, plus additional for garnish)
Shredded Low-Fat Cheddar Cheese
3 cups ((12 ounces, divided))
Mild Enchilada Sauce
1 (10 ounce) can (Old El Paso)
Whole Wheat Flour Tortillas
8 ((8 or 9 inch))
Reduced-Fat Sour Cream
1/2 cup (for topping)
Instructions
1
Preheat your oven to 350°F (175°C) and spray a 13x9-inch glass baking dish with cooking spray.
2
In a large nonstick skillet, heat the vegetable oil over medium heat. Add the chopped onion and red bell pepper, cooking for 4 to 5 minutes until softened.
3
Stir in the drained pineapple tidbits, black beans, chopped green chilies, and salt. Continue to cook and stir until the mixture is heated through, about 2-3 minutes.
4
Remove the skillet from heat and gently fold in 1/2 cup of chopped fresh cilantro and 2 cups of shredded cheddar cheese, allowing the cheese to melt slightly in the warm mixture.
5
Spread 1 tablespoon of enchilada sauce onto each whole wheat tortilla, then spoon approximately 3/4 cup of the vegetable mixture onto the sauce. Roll the tortillas tightly, placing them seam side down in the prepared baking dish.
6
In a small bowl, mix the reserved 1/3 cup of pineapple juice with the remaining enchilada sauce. Pour this mixture evenly over the rolled tortillas in the baking dish, then sprinkle with the remaining 1 cup of shredded cheese.
7
Cover the baking dish tightly with a sheet of foil (sprayed side down) and bake in the preheated oven for 35 to 40 minutes. For the last 5 to 10 minutes of baking, remove the foil to allow the cheese to melt and bubble.
8
Once baked, remove from the oven and let cool slightly before serving. Top each enchilada with 1 tablespoon of reduced-fat sour cream and 1 teaspoon of chopped fresh cilantro for garnish.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the main ingredients in Tropical Pineapple & Black Bean Enchiladas?
The main ingredients include vegetable oil, yellow onion, red bell pepper, pineapple tidbits, black beans, chopped green chilies, cilantro, low-fat cheddar cheese, mild enchilada sauce, and whole wheat tortillas.
Is this recipe considered healthy?
Yes, these enchiladas are designed as a healthy alternative, featuring high fiber content from black beans and whole wheat tortillas, while being low in fat.
What temperature should I set my oven to?
The oven should be preheated to 350°F (175°C) before baking.
How long do the enchiladas need to bake?
The enchiladas should bake for a total of 35 to 40 minutes.
Should I cover the baking dish while it is in the oven?
Yes, cover the dish tightly with foil for the first part of the baking process, then remove it for the final 5 to 10 minutes.
What brand of black beans is recommended?
The recipe suggests using one 15-ounce can of Progresso black beans, drained and rinsed.
Can I use the pineapple juice from the can?
Yes, you should reserve 1/3 cup of the pineapple juice to mix with the enchilada sauce for the topping.
What type of cheese is best for this recipe?
The recipe calls for 3 cups (12 ounces) of shredded low-fat cheddar cheese, divided between the filling and the topping.
What size baking dish do I need?
A 13x9-inch glass baking dish is recommended for this recipe.
How many tortillas does this recipe use?
This recipe uses 8 whole wheat flour tortillas, either 8 or 9 inches in size.
What kind of enchilada sauce should I buy?
The recipe recommends one 10-ounce can of Old El Paso mild enchilada sauce.
Is this a vegetarian recipe?
Yes, this recipe is vegetarian as it uses black beans as the primary protein source.
How do I prepare the filling?
Sauté onion and peppers, then stir in pineapple, beans, and chilies. Finally, fold in 1/2 cup of cilantro and 2 cups of cheese.
What are the suggested toppings for serving?
Each enchilada can be topped with a tablespoon of reduced-fat sour cream and a teaspoon of fresh cilantro.
How long should I sauté the onions and peppers?
Sauté the chopped yellow onion and red bell pepper for about 4 to 5 minutes until softened.
What is the secret to the 'tropical' flavor in this dish?
The tropical flavor comes from the combination of pineapple tidbits in the filling and pineapple juice in the sauce.
Was this recipe recognized in any competitions?
Yes, this recipe was a Top-100 finalist in the Pillsbury Bake-Off.
How much filling goes into each tortilla?
Each tortilla should be filled with approximately 3/4 cup of the vegetable and bean mixture.
Should I grease the baking dish?
Yes, you should spray the glass baking dish with cooking spray before assembling the enchiladas.
Can I use corn tortillas instead of whole wheat?
While the recipe specifies whole wheat flour tortillas, you could use corn, though the texture and rolling method may vary.
How do I prevent the tortillas from sticking to the foil?
The instructions recommend spraying the side of the foil that faces down with cooking spray.
What is the total amount of cilantro needed?
You will need 1/2 cup for the filling, plus several teaspoons more for garnishing the finished dish.
How much salt is used in the recipe?
The recipe calls for 1 teaspoon of salt to be stirred into the vegetable mixture.
Is the sauce poured directly over the tortillas?
The sauce is mixed with reserved pineapple juice first, then poured evenly over the rolled tortillas.
How should the tortillas be placed in the dish?
The rolled tortillas should be placed seam side down in the prepared baking dish.
Does the cheese need to be fully melted inside before rolling?
The instructions say to fold the cheese into the warm mixture so it melts slightly before you begin filling the tortillas.
What brand of green chilies is mentioned?
The recipe suggests using Old El Paso chopped green chilies.
How much sour cream is needed in total?
Approximately 1/2 cup of reduced-fat sour cream is needed to provide 1 tablespoon for each of the 8 enchiladas.
Can I use fresh cilantro?
Yes, the recipe specifically calls for chopped fresh cilantro to provide the best flavor.
What provides the protein in this dish?
The protein is primarily provided by the black beans and the low-fat cheddar cheese.