How To Make Healthier Baked Chicken Flautas
Healthy Recipes - Baked Chicken Flautas
As you may know by now, I am a recipe collector - but my main focus is finding recipes that are 'classics' and then either revamping them or finding them already in the state of 'healthy recipes'.
Not that I am a regular food snob by any means - I just like to make sure I'm creating food at home for the most part that is a healthier version of something that we love to eat.
I was fairly skeptical about this recipe that I found on cooks.com because I could not believe that you could truly achieve a great flauta without deep frying it - at the very least pan frying it!
However, with a little revamping on my own, I have found that this recipe is not only quick and easy, but it is absolutely delicious - and it is definitely a healthier version of a tried and true Latin American dish!
Recipe for Baked Chicken Flautas
Makes 8 flautas
- Canola or olive oil (or vegetable spray)
- 3 whole chicken breasts split, boned, skinned
- 1 cup picante sauce
- 4 tablespoons or more chopped green onion
- 1/2-1 teaspoon ground cumin
- 8 flour tortillas (7-8 inch), heated
- 1 cup shredded Cheddar or Monterey Jack cheese (use lower fat/lower calorie cheese)
- Heat oven to 350 degrees to heat tortillas.
- Heat tortillas while chicken is cooking. Stack or wrap in foil. Heat in 350 degree oven for about 15 minutes.
- OR heat tortillas in microwave - wrap stack loosely in paper towels. Cook on High for about 1/2 to 1 minute.
- Heat oven to 400 degrees. Spray a large cookie sheet or jelly roll pan with vegetable spray.
- Pound chicken to 1/2 inch thickness. Brush with oil - sprinkle with salt and pepper. Grill over hot coals about 6-8 minutes or until just cooked through - turn once.
- Cut chicken into 1/4-inch strips/slices. Combine chicken, picante sauce, green onion and cumin. Mix well.
- Spoon about 1/2 cup chicken mixture down the center of warmed tortillas. Sprinkle 1 tablespoon of cheese on top.
- Roll tightly. Place seam side down on pan. Secure each flauta with 1 toothpick to hold together.
- Lightly spray with cooking spray or brush with olive or canola oil lightly.
- Cook 18-20 minutes or until crisp. Remove toothpicks.
- Serve with guacamole, sour cream, lettuce, and salsa or picante sauce.
Suggested Substitutions & Additions
No recipe would be one of my favorites if I couldn't mess with it so I've already found the following things are great changes or additions!
By the way, the recipe did not call for spraying the tops of the flautas or brushing on a little oil but I found it made them crispier that way!
- Use thin corn tortillas instead
- I used homemade pico de gallo instead of picante sauce
- I used thick, thick, thick picante sauce!
- Use leftover shredded turkey instead of chicken breast
- Use shredded beef instead of chicken breast
- Substitute mashed black beans for the meat
- Substitute mashed pinto beans for the meat
- Use shredded pork roast for the chicken breast
- Try shrimp, other shellfish or other firm white fish
- Top flautas with red enchilada sauce
- Top flautas with green enchilada sauce
- Substitute fontina or other cheeses for the cheddar or Monterey Jack
A great presentation for serving flautas is to cut them in half and then put salsa, guacamole or salsa in the center in a small mound or small bowl - fan out the flautas in a star shape (4) around the center!
Summing It Up
Flautas are a great dinner menu item - serve with fresh cooked pinto or black beans cooked whole (rancho beans) and homemade Spanish rice! You'll have a hit for a meal.
They are also a fantastic appetizer! Make smaller ones or cut into halves or thirds and stack up - watch them disappear!
This recipe is so simple that I made it up in about 10 minutes flat. I cooked the chicken breast on a George Foreman grill and it took just a few minutes to be perfectly grilled.
Shredded meats of any kind or beans are equally good in this dish just as substituting thin corn tortillas worked great.
In short, let your imagination be your guide and enjoy!
This is one super easy fix to an already delicious snack or dinner menu item - but this is definitely one of my favorite healthy recipes!
Great Sauce for Flautas
- Easy Homemade Salsa
I spent a lot of time combining different ingredients trying immulate some of the salsas I ate at different mexican restaraunts. I really didn't realize that I was making it more complicated than it had to...
- Quick Easy Homemade Salsa Recipes
These easy homemade salsa recipes are so simple to prepare, you may never want to eat ready-made again! Quick to create, colorful and full of fresh flavors, they're a wonderfully fast and tasty way to...
- Delicious fresh tomato cilantro salsa recipe.
This great salsa recipe tastes fantastic. It's fresh; spicy and sour, and will compliment everything from burritos, to tortilla chips, even scrambled eggs! There are only a few ingredients, and they are...
- Homemade Flautas Recipe
Homemade Flautas Recipe1 bag of frozen Foster Farms boneless & skinless Chicken tenders (40 oz)1/4 cup flour1 cup chicken broth1 Tablespoon lemon juicedash paprikadash pepper1 Tablespoon butter1 teaspoon...
- The Tex-Mex of Fusion Cuisine
Flautas The Tex-Mex of Fusion Cuisine will describe the terms of fusion cuisine and Tex-Mex; and then provide some delightful recipes. Fusion cuisine or as it is playfully termed confusion cuisine is...
- Beef and Potato Flautas. An Easy Mexican Meal for Be...
Forget about boring leftovers and transform yesterday's beef stew or pot roast into spicy Mexican beef and potato flautas. It's easy and delicious!
- Braised Mexican Beef Recipe - Filling for Burritos, ...
Shredded beef is perfect in a variety of Mexican dishes. Here are detailed instructions on making very tasty Mexican shredded braised beef.
- Chipotle Chicken and Sweet Potato Flautas Recipe
Chipotle sweet potato and chicken flautas - and easy, spicy and authentic Mexican meal that you can make in minutes!
- How to Make Mexican Chicken Flautas. An Easy Mexican...
The most famous Mexican dishes, served everywhere in restaurants outside of Mexico - are almost never served in restaurants inside of Mexico. What many of us know as Mexican food (tacos, enchiladas etc.) is...
- How to Make Shrimp and Bacon Flautas. An Easy and Ve...
Shrimp and bacon flautas - a very easy crispy fried Mexican meal. Quick recipe and clear instructions.
More by this Author
There are so many potato salad recipes out there that it is hard to remember which ones are the best or which ones I consider my favorites. However, a few summers ago, I stumbled across this Pennsylvania Dutch Potato...
Try this great best recipe for pot roast in a dutch oven. It's delicious and easy.
In a tight economy, how much should you pay a pet sitter? It depends on many factors including what kind of pet, age of the pet, what the pet sitter has to do and even how far the pet sitter has to drive to take care...