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Pineapple-Black Bean Enchiladas Recipe

Pineapple-Black Bean Enchiladas Recipe

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Ingredients

Count

Nutrition

3272

Calories

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Ingredients:

Serving

2 tsp vegetable oil
1 large yellow onion, chopped (about 1 cup)
1 medium red bell pepper, chopped (about 1 cup)
20 oz pineapple tidbits, drained
1/3 cup pineapple juice , reserved
15 oz black beans, drained, rinsed
4 1/2 oz green chilies
1 tsp salt
1/2 cup chopped fresh cilantro
3 cups shredded low-fat cheddar cheese (12 oz)
10 oz enchilada sauce
8 tortillas , whole wheat flour (8 or 9 inch)
1/2 cup reduced-fat sour cream
8 tsp chopped fresh cilantro

Directions:

Heat oven to 350°F Spray 13x9-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.
Spoon and spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about 3/4 cup vegetable mixture over sauce on each. Roll up tortillas; place seam side down in baking dish.
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.
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.
High Altitude (3500-6500 ft): Bake 40-45 minutes, removing foil during last 5 - 10 minutes of baking.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	3271.72 Kcal (13698 kJ)
Calories from fat	1117.65 Kcal
		% Daily Value*
Total Fat	124.18g	191%
Cholesterol	213.75mg	71%
Sodium	5023.91mg	209%
Potassium	8005.87mg	170%
Total Carbs	399.88g	133%
Sugars	93.74g	375%
Dietary Fiber	84.17g	337%
Protein	191.68g	383%
Vitamin C	541.1mg	902%
Vitamin A	3mg	99%
Iron	73.2mg	407%
Calcium	2265.6mg	227%

Amount Per 100 g
Calories	148.92 Kcal (623 kJ)
Calories from fat	50.87 Kcal
		% Daily Value*
Total Fat	5.65g	191%
Cholesterol	9.73mg	71%
Sodium	228.67mg	209%
Potassium	364.4mg	170%
Total Carbs	18.2g	133%
Sugars	4.27g	375%
Dietary Fiber	3.83g	337%
Protein	8.72g	383%
Vitamin C	24.6mg	902%
Vitamin A	0.1mg	99%
Iron	3.3mg	407%
Calcium	103.1mg	227%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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