Chicken Flautas
- Number of Servings: 6
Ingredients
6-10 inch whole wheat flour tortillas1/2 cup chopped onion1 clove garlic, chopped1 tsp olive oil + 1 T olive oil for brushing2 cups cooked chicken, diced fine or shredded1 cup canned black beans, rinsed and drained1/2 cup salsa1/2 cup reduced fat Mexican cheese blend (2 oz.)2 T fresh cilantro, chopped
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.
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.
Nutritional Info 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
Member Reviews
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OVETABUILDS
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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SEAGIRLRUN
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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FIRREWHISPER
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