Baked Flautas de Pollo
User Reviews
5.0
105 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Servings
8 flautas
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Calories
266 kcal
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Course
Main Course, Appetizer
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Cuisine
Mexican
Baked Flautas de Pollo
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Baked to be healthier and with some sneaky nutrition, they're the perfect appetizer or snack!
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Ingredients
Boiled Chicken
- 1 lb chicken breasts
- 1/2 white onion
- 4 garlic cloves
- 2 teaspoons salt
- 2 teaspoons cumin
- 1 teaspoon pepper
Flauta Filling
- 2 cups fresh spinach packed, about 2.5 oz
- 1 cup shredded cheddar cheese
- 1 1/2 cup black beans canned or cooked (this is approximately 1 can)
- 1 teaspoon cumin
- 1/2 teaspoon salt
- pinch cayanne
- 1 1/2 cups cheddar cheese shredded
Flautas
- 8 large flour tortillas
- 1 tablespoon olive oil
- guacamole
- Pico de Gallo
- sour cream
- fresh cilantro
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Instructions
Cook the Chicken
- Add all ingredients for boiled chicken to a 2-3 quart pot. Fill with water so that it's at least 2 inches over the top of the chicken. Turn to high and bring to a boil and boil for 20 minutes.
Prepare Flauta Filling
- Meanwhile, prep beans by measuring out 1.5 cups of black beans and adding to a small bowl. Give a quick mash with a fork or potato masher. If using canned, give beans a quick rinse and add to the bowl without being too strict on draining all of the liquid out before adding to a bowl, add a little to soften the beans a touch.
- Once the chicken is done, pre-heat oven to 400 degrees and set a baking sheet aside.
- In a medium sized bowl, add the chicken and using two forks, shred. Add the shredded spinach, beans, cheese, cumin, salt, and a pinch of cayenne and mix, the spinach should start to wilt from the heat of the chicken and cheese melt.
Roll Flautas
- Prepare your tortillas. If they're not soft and pliable enough to roll, add them to a plate and wrap in a damp paper towel. Microwave for about 20-30 seconds to soften.
- Add about 1/2 cup of filling to the lower half of a tortilla and spread it out in an even layer, covering most of the bottom half.
- Fold up the bottom of the tortilla about 2 inches, and then tightly roll into a long thin flute-like shaped flauta. Note: You will roll over the filling for the first few rolls - this will help keep it all together.
- Place rolled flautas seam side down on the baking sheet. Add 1 tablespoon of oil to a small bowl and use a pastry brush to brush the top of flautas with a thin layer of oil.
- Add to center rack in the oven and bake for 20-25 minutes, until the ends are lightly browned.
- Serve with pico de gallo, gucamole, sour cream, and fresh cilantro and enjoy!
Equipments used:
Notes
- Storage
- Storage
- Fridge: Baked flautas will last in the fridge for up to 3 days.
- Freezer: Add rolled flautas to the baking sheet, and then flash freeze for 1-2 hrs. Then add to a freezer-safe bag or container and freeze unbaked or baked flautas for 3-4 months.
- Substitutions
- Substitutions
- Chicken: This recipe is a great way to use up some leftover shredded chicken! You can also increase the amount of beans you use and
- Beans: Use your favorite!
- Spinach: You can substitute about 1/2 cup of thawed frozen for fresh.
- Cheese: Use your favorite cheddar or substitute for a queso fresco, monterey jack, or mozzarella. We recommend using a nice melty cheese for the inside of the flauta and a crumbly salty cheese to top with.
- Frying Instructions
- Frying Instructions
- Instead of baking, you can also pan fry these chicken flautas. Pan fry by adding about 1/4 cup of vegetable oil to a wide sauté pan and heat over medium. Secure the flautas with a toothpick and add seam-side down to the hot pan and oil. Fry for about 3 minutes on each side or until filling is warm and exterior is browned and crispy.
Nutrition Information
Show Details
Calories
266kcal
(13%)
Carbohydrates
23g
(8%)
Protein
20g
(40%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
51mg
(17%)
Sodium
1094mg
(46%)
Potassium
421mg
(12%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
874IU
(17%)
Vitamin C
4mg
(4%)
Calcium
163mg
(16%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8flautas
Amount Per Serving
Calories 266 kcal
% Daily Value*
| Calories | 266kcal | 13% |
| Carbohydrates | 23g | 8% |
| Protein | 20g | 40% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 51mg | 17% |
| Sodium | 1094mg | 46% |
| Potassium | 421mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 874IU | 17% |
| Vitamin C | 4mg | 4% |
| Calcium | 163mg | 16% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
105 reviews
Excellent
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