Chicken Flautas
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
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
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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.
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.
Member Ratings For This Recipe
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OVETABUILDS
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SEAGIRLRUN
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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
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CD1548919
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ERIKA3