Penn Herb Wellness Guide
Chicken Flautas
Angie McGowan
Baked flautas are like taquitos, only bigger and minus the cheese.
Ingredients
- 2 boneless, skinless chicken breasts, cut into bite-size pieces
- 1/2 tsp kosher salt, more if needed
- 2 Tbs olive oil
- 1/4 cup finely chopped onion
- 1 clove finely chopped garlic
- 1/4 tsp dried cilantro
- 1/4 tsp dried oregano
- 1/4 tsp cumin
- 1/4 tsp coriander
- 1/8 tsp cayenne pepper (optional)
- 1/4 tsp pepper, more if needed
- 3 oz tomato paste
- 1 cup water
- 20 flour tortillas
Directions
- Preheat oven to 450F.
- Salt and pepper chicken. Preheat skillet and drizzle with olive oil. Add chicken to hot skillet and let it brown lightly before flipping it.
- Add the onion, garlic, and salt; saut until tender. Add cilantro, oregano, cumin, coriander, cayenne pepper (if desired), pepper, and tomato paste.
- Add water and stir until well combined. Bring to a boil and then cook over medium heat until thick sauce forms.
- Start to make your flautas. Take one flour tortilla on a plate and place some of the chicken mixture in a line on the tortilla. Tightly roll the tortilla and secure with a toothpick. Repeat this with all the rest of the tortillas. Flautas should be about the thickness of a large cigar.
- Place flautas on a nonstick baking sheet and bake for about 15 minutes or until crispy.
- Serve with fresh guacamole, pico de gallo, and beans and rice, if desired.
Nutrition Facts
Calories 2447
Calories from Fat 477 (19%)
(80%)Total Fat 52g
(63%)Saturated Fat 13g
Polyunsaturated Fat 8g
Monounsaturated Fat 26g
(50%)Cholesterol 151mg
(206%)Sodium 4953mg
(77%)Potassium 2678mg
Total Carbohydrate 378g
(105%)Dietary Fiber 26g
Sugars 13g
Sugar Alcohols 0g
(221%)Protein 110g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.