Ingredients

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

Heat oven to 350 degrees. Spray a 13-by-9-inch glass baking dish with cooking spray. Heat oil in a 12-inch nonstick skillet. Add onion and bell pepper; cook 4 to 5 minutes or until softened. Stir in pineapple, beans, green chilies and salt. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups of the cheese.
Spread 1 tablespoon enchilada sauce on 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 a sheet of foil 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 enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro. Serves 8.

Directions

For Utah's altitude: Bake 40 to 45 minutes.

Nutritional information per serving: 330 calories, 70 calories from fat, 7 grams total fat, 15 mg cholesterol, 1,110 mg sodium, 48 grams carbohydrate, 7 grams fiber, 19 grams protein.