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How To Make Healthier Baked Chicken Flautas

Updated on August 17, 2012

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

INGREDIENTS

  • 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)



PREPARATION

  1. Heat oven to 350 degrees to heat tortillas.
  2. Heat tortillas while chicken is cooking. Stack or wrap in foil. Heat in 350 degree oven for about 15 minutes.
  3. OR heat tortillas in microwave - wrap stack loosely in paper towels. Cook on High for about 1/2 to 1 minute.
  4. Heat oven to 400 degrees. Spray a large cookie sheet or jelly roll pan with vegetable spray.
  5. 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.
  6. Cut chicken into 1/4-inch strips/slices. Combine chicken, picante sauce, green onion and cumin. Mix well.
  7. Spoon about 1/2 cup chicken mixture down the center of warmed tortillas. Sprinkle 1 tablespoon of cheese on top.
  8. Roll tightly. Place seam side down on pan. Secure each flauta with 1 toothpick to hold together.
  9. Lightly spray with cooking spray or brush with olive or canola oil lightly.
  10. Cook 18-20 minutes or until crisp. Remove toothpicks.
  11. 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

Presentation, Presentation!

Comments

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    • mpoche4 profile image

      Michal 

      6 years ago from Miami, Florida

      I am definitely going to try this recipe! yummy!!

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      7 years ago from Washington

      Dolores - Thanks for the read and indeed, I usually throw in whatever I have on hand!

    • Dolores Monet profile image

      Dolores Monet 

      7 years ago from East Coast, United States

      Hi, Audrey - looks like a great meal, inexpensive, and delicious and I like how you included variations. It seems like you could use leftovers or whatever is on hand - my favorite type of meal. Voted up!

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      7 years ago from Washington

      Thanks Blair for stopping by - and good idea on the low-carb tortillas to enhance the baked chicken flautas!

    • Blair Rockefeller profile image

      Blair Rockefeller 

      7 years ago from Atlanta, Georgia

      Great recipie. I'm eating lower-carb, low-fat, meals. I'll use this recipie with low-carb tortilla's

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Thanks for stopping by BR - I'm so glad you do - and I hope you find them delicious!

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Thanks for stopping in, chiquita! These are my favorites too although most Mexican goes on my great list! Love that these are so SIMPLE and actually did as advertised - lower cal, lower fat and all that jazz - and GOOD!

    • habee profile image

      Holle Abee 

      8 years ago from Georgia

      Yum! We love flautas and eat them often at our favorite Mexican restaurant. Thumbs up!

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Thanks for stopping by, KKG - hope you like it!

    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      8 years ago from Sunny Florida

      Your recipe looks and sounds delicious. I'll have to try it. Thanks for sharing.

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      I do too Sandy - enjoy!

    • Sandyspider profile image

      Sandy Mertens 

      8 years ago from Wisconsin, USA

      Now I'm hungry. I love all Mexican food. Yum!

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Thanks, Pamela - glad you liked it!

    • Pamela99 profile image

      Pamela Oglesby 

      8 years ago from Sunny Florida

      Audry, That recipe is a keeper for me. It sounds wonderful. Thanks.

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Thanks so much for stopping by, msannec - and hope you enjoy whatever variation you make!

    • msannec profile image

      msannec 

      8 years ago from Mississippi (The Delta)

      Mmmmm, sounds delicious! I can't wait to try this. Thanks for sharing, great hub.

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      GLS - Thanks so much for stopping by - I think you'd love them if you tried them!

      Crewman6 - Thanks to you, too for stopping in. And you are right on about revamping it!

      Suziecat - Thanks for dropping by, too - me, too! I loved the ones I made with leftover turkey breast, too so now I'll have something good to do with leftovers at Thanksgiving!

    • suziecat7 profile image

      suziecat7 

      8 years ago from Asheville, NC

      I'm always looking for new ways to cook chicken. Thanks.

    • Crewman6 profile image

      Crewman6 

      8 years ago

      They look delicious, I can hardly wait to try them! I love food with so many options- you can pretty much match it to whatever food you're hungry for.

      Great job.

    • G L Strout profile image

      G L Strout 

      8 years ago from Ohio, USA

      Thanks! I had never heard of these before but I want to try them.

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Thank you Journey for stopping by - they are fabulous! Hope you get to try them.

    • Journey * profile image

      Nyesha Pagnou MPH 

      8 years ago from USA

      Wow, these look really good! Thanks for sharing the recipe.

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Minnetonka Twin - I made them for dinner one night last night and they were fabulous for lunch! Thanks so much for stopping by.

      Faye - Thanks so much for stopping in!

      HH - I have a hard time staying out of the kitchen - it is one of my favorite places to be! Thanks for commenting, dear!

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      A lovely and tasty recipe but I must get you out of the kitchen. Somebody please looked the door when Audrey is not in it. No I wouldn't do it when you are in it.

    • creativeone59 profile image

      benny Faye Douglass 

      8 years ago from Gold Canyon, Arizona

      Thank you Audrey, for a very tasty and healthy recipe. thank you for sharing. Godspeed. creativeone59

    • profile image

      Minnetonka Twin 

      8 years ago

      I know what I'm having for lunch tomorrow. I think this recipe looks fabulous! Rated up and useful and awesome.

    • akirchner profile imageAUTHOR

      Audrey Kirchner 

      8 years ago from Washington

      Prasetio - You always say the kindest things! Now if I wasn't married and wasn't an old lady....thanks very much for your kind words. These are really tasty and think you could do a lot of stuff with them to improvise!

    • prasetio30 profile image

      prasetio30 

      8 years ago from malang-indonesia

      I like your presentation. It raise my appetite and makes me hungry,LOL. I believe this food really healthy. Good combination between chicken and other ingredients. I also love the video. Thumbs up for you. I never regret to vote this Up. Good job, my friend.

      Prasetio

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