Friday, May 20, 2016

Pineapple Black Bean Enchiladas


A savory, hearty pan of enchiladas! I first tasted these at my friend Amber’s house…they’ve since become a family staple. A(nother) recipe my tween-age boys inhale!  
Amber probably found this recipe online—my version uses homemade sauce, white flour tortillas, etc.

Ingredients:
1 T. vegetable oil    
Your ingredients!
1 onion, diced
1 red bell pepper, diced
15.5 oz. can black beans
20 oz. can pineapple tidbits, drained
½ c. pineapple juice (reserved from can of tidbits!)
4.5 oz. can mild green chilies
1 t. salt
¾ c. chopped cilantro
3 c. shredded Mexican blend cheese (or cheddar)
1 recipe Easy Enchilada Sauce (or 10 oz. can)
8 medium flour tortillas
½ c. sour cream


Directions:
1. Make enchilada sauce.
2. Preheat oven to 350° F.
3. In large frying pan or pot, sauté diced onions and red bell pepper in vegetable oil over medium-high heat until tender and onions are translucent.
4. Add drained pineapple (save juice for later!), beans, green chilies, and salt. Cook and stir till warm through. (Makes about 5 c. filling)
5. Turn off heat and add 2 c. shredded cheese (save 1 c. for later!)  and ½ c. cilantro (save ¼ c. for later!)
6. Spray a 9 x 13” pan with cooking spray.
7. Spread 1 T. enchilada sauce on each tortilla, then spread on 1/8 of the total filling (about 2/3 c.).
Roll up tortilla and put seam-side down in your greased 9 x 13” pan.

Assembly...
8. Add reserved ½ c. pineapple juice to remainder of enchilada sauce, then pour over enchiladas
9. Sprinkle remaining  1 c. shredded cheese on top.
10. Cover with foil and bake 30 min. (Hint: if foil is touching cheese on top of enchiladas, spray foil with cooking spray)/
11. Remove foil and bake 10 min.
12. Pull out of oven. Sprinkle remaining ¼ c. cilantro over enchiladas and serve with with sour cream!


Mmm, mmm!


Nutrition Facts:
Ingredient
Cal.
Sod. (%RDA)
Fib. (g)
Pro. (g)
Calc. (%RDA)
Sug. (g)
Carbs (g)
1 T. veg. oil
130
0
0
0
0
0
0
1 onion
44
0
2
1
2
5
10
1 red bell pepper
37
0
2.5
1
0
5
7
20 oz. pineapple tidbits
315
0
4.5
2
0
68
72
15.5 oz. can black beans
315
67
21
25
14
2
67
4 oz. green chiles
20
16
0
0
0
0
4
1 t. salt
0
100
0
0
0
0
0
¾ c. cilantro
3
0
0
0
0
0
0
3 c. Mexican blend cheese
1320
96
0
72
240
0
12
8 medium flour tortillas
1120
136
8
32
64
8
208
½ c. sour cream
210
3.5
0
2
14
3.5
3.5
Easy enchilada sauce
160
168
8.5
4.5
32
15
32.5
Total
(8 enchiladas)
3674 kcal
587 %
47 g
140 g
366 %
107 g
416 g
1 enchilada:
460 kcal
73 %
6 g
17 g
46 %
13 g
52 g

*Note: Nutrition facts calculated from packaging and the following website: http://nutritiondata.self.com/facts/
 I used: “Wesson” brand canola oil, “Dole” brand pineapple tidbits, “Goya” brand black beans, “Great Value” (Walmart) brand chopped green chiles (“fire roasted”), “Morton” brand salt, “Food Lion” brand Mexican blend cheese, “Mission” brand “soft taco” flour tortillas, and “Food Lion” brand sour cream.

Easy Enchilada Sauce




Whenever a recipe calls for “10 oz. can enchilada sauce”, I use this instead—it’s quick and 10x tastier! 

Makes more than a 10-oz. can, so maybe that’s why it’s tastier :)

My mother-in-law found this recipe on the internet, don’t remember which site!

Ingredients:
3 cloves garlic, minced 
Ingredients...Easy!
4 green onions, diced
15 oz. tomato sauce
1 ½ t. chili powder
2 t. cumin
1 t. salt
½ c. water

*Note: Could use fewer green onions, depending on how substantial they are. Alternatively could substitute with normal minced yellow onion.

Directions:
1. Puree in blender.
2. Bring to boil in sauce pan. 
    Simmer 5 minutes.

Nutrition Facts:
Ingredient
Cal.
Sod. (%RDA)
Fib. (g)
Pro. (g)
Calc. (%RDA)
Sug. (g)
Carbs (g)
15 oz. tomato sauce
140
68
7
3.5
28
14
28
4 green onions
20
0
1.5
1
4
1
4.5
1 t. salt
0
100
0
0
0
0
0
Total (a little less than 3 cups)
160 kcal
168 %
8.5 g
4.5 g
32 %
15 g
32.5 g

*Note: Nutrition facts calculated from packaging and the following website: http://nutritiondata.self.com/facts/

 I used: “Hunt’s” brand tomato sauce, and “Morton” brand salt. 

Tuesday, May 5, 2015

Refried Beans



…pictured topped with queso fresco
This recipe was a very IMPORTANT discovery for me: authentic restaurant-caliber refried beans sneakily without lard!!

I love these beans served fresh with enchiladas and rice, in burritos, or just warm with cheese for dipping chips—I always have to shoo away my tween-age boys or they’ll dip the beans all gone!


Ingredients:

2 lb. dry pinto beans (6 ½ c.)  

1 c. chopped onion

¼ c. olive oil

2  t. salt (or to taste)

Water (plenty!)


Directions:

1. Rinse beans in water and check to make sure there are no stones etc. mixed in with them.

2. Put beans in VERY large pot and cover with at least 3 inches of water!

3. Bring water to boil, then lower heat to simmer or low boil (covered) until beans are soft. (Takes about 1 ½ hours.)

Soft enough to mash!
4. Strain beans, reserving cooking liquid.

Saving the liquid!
5. Sauté onions in oil in small frying pan.

6. Add onions and salt to beans as well as some of their cooking liquid (start with 1 c.). Mash beans in pot. (If you have an immersion blender, this can help. Not necessary though.) Continue adding cooking liquid as needed until reaching your desired consistency.



Fresh refried beans!

Adapted from this website:



Nutrition Facts:

Ingredient
Cal.
Sod. (%RDA)
Fib. (g)
Pro. (g)
Calc. (%RDA)
Sug. (g)
Carbs (g)
2 lb. dry pinto beans
2340
0
130
182
104
26
520
1 c. diced onion
64
0
3
2
4
7
15
¼ c. olive oil
480
0
0
0
0
0
0
2 t. salt
0
200
0
0
0
0
0
Total (9.5 cups)
2884 kcal
200 %
133 g
184 g
108 %
31 g
535 g
½ c. serving
152 kcal
11 %
7 g
19 g
6 %
1.5 g
28 g


*Note: Nutrition facts calculated from packaging and the following website: http://nutritiondata.self.com/facts/

 I used: “Great Value” (Walmart) brand pinto beans, “Kirkland” brand olive oil, and “Morton” brand salt.