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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 346.3
  • Total Fat: 10.0 g
  • Cholesterol: 37.9 mg
  • Sodium: 771.1 mg
  • Total Carbs: 37.1 g
  • Dietary Fiber: 22.8 g
  • Protein: 25.2 g

View full nutritional breakdown of Chicken Flautas calories by ingredient
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Chicken Flautas

Submitted by: LANC92

Introduction

The traditional Tex-Mex classic, made healthier and baked, not fried. The traditional Tex-Mex classic, made healthier and baked, not fried.
Number of Servings: 6

Ingredients

    6-10 inch whole wheat flour tortillas
    1/2 cup chopped onion
    1 clove garlic, chopped
    1 tsp olive oil + 1 T olive oil for brushing
    2 cups cooked chicken, diced fine or shredded
    1 cup canned black beans, rinsed and drained
    1/2 cup salsa
    1/2 cup reduced fat Mexican cheese blend (2 oz.)
    2 T fresh cilantro, chopped

Directions

Preheat oven to 350, wrap tortillas tightly in foil and heat in oven abut 10 minutes or until soft.

In a large pan/skillet, cook onion and garlic in the 1 tsp. oil until tender. Stir in chicken, black beans, salsa, cheese and cilantro.

Lay out one tortilla. Spoon about 1/2 cup of the filling across the tortilla about 1 1/2 inches frm one edge. Roll up tortilla tightly then secure with wooden toothpicks.

Repeat until all tortillas are done.

Place flautas on a large cookie sheet and brush with 1 T olive oil. Bake in 350 degree oven for 40 minutes or until golden and heated through.

Serve with optional sides of salsa, sour cream, guacamole, shredded lettuce, cilantro leaves.

6 servings, 1 tortilla per serving

Number of Servings: 6

Recipe submitted by SparkPeople user LANC92.






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Member Ratings For This Recipe


  • Bad
    1 of 2 people found this review helpful
    awful lot of calories for not a large serving - 6/14/09

    Reply from LANC92 (7/2/09)
    Did you use a LARGE 10 inch tortilla? It's the same size serving as a small submarine sandwich - which, if you look them up, are around 350 calories. It is not a lot of calories for this size serving.


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  • I love this recipe. In fact we make it regularly! For convenience, we have started using rotisserie chicken. So economical that we get several meals out of it for about $10 bucks total!! More calories with the rotisserie, but worth it. Use 6" tortillas and serve w/spicy fat free beans! - 3/1/11

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  • Very nice recipe. I found the 40 min heating time ~ too long ~ I did and they were dry. Next time I will cook only 20 min.
    I added couple of shakes of cumin. Also, I moisten tortillas with little water and put in microwave for 20ish secs between moisten paper towel. This softens them nicely - 5/8/09

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  • Soooo good! I used a variety of spices, added green peppers and this corn I had with chiles in it. I also topped with kraft Mexican blend cheese w/jalapenos and then sour cream before serving and it was AMAZING! - 8/12/08

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  • CE'ST DELICIOUS ...LOOK'S AND IS GOOD ...WILL GET U FULL - 7/29/08

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  • Really tasty and filling - 7/9/08

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  • Sounds really wonderful, I'm definately going to try this! - 7/7/08

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  • good - 7/7/08

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  • looks good - 6/24/08

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  • Worked well at my Mexican Fiesta.
    - 6/5/08

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