Chicken Flautas with Roasted Corn Avocado Salsa
Serves: 4 main dishes or 8 small dishes.
Prep Time: 15 minutes
Cooking Time: 25 minutes
This is a healthier version of traditional flautas because they are baked, not fried. Corn cobs may also be roasted directly on outdoor grill for approx. 10-15 minutes.
1 pound chicken breast, boneless and skinless
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 onion(s), medium, chopped
1 can (4 ounces) green chilies, mild in can already chopped
1/4 cup pureed tomatoes
1 teaspoon cumin, ground
1/2 teaspoon salt
2 teaspoons chili powder
2 tablespoon vegetable oil
8 tortillas, flour or other 8 inch
1 avocado(s), Haas or any, chopped
2 ears corn, fresh
1/4 cup cilantro, fresh, chopped
1 tomato(es), medium, chopped
1 tablespoon lime(s), juice only
cooking spray, olive oil type
To Prepare The Corn Salsa: Preheat oven to 400 degrees. Remove husks and silk from corn cobs. Brush 1 tablespoon oil onto corn cobs. Sprinkle cobs with 1/4 teaspoon each of salt and pepper. Place on baking sheet and roast for approx. 15-20 minutes until kernels begin to brown. Remove corn from oven. Let cool. Carefully slice corn from cobs into large bowl. Add tomato, avocado, lime juice, cilantro and remaining salt. Mix gently. To Prepare the Flautas: Preheat oven to 450 degrees. Rough cut chicken into 1" cubes. In a large skillet, heat 1 tablespoon oil. Add chicken to skillet and cook approx 5-7 minutes until done. Add onion to skillet and cook until tender. Add chicken broth, tomato puree, green chilies, chili powder and cumin. Simmer on low heat approx 2-3 minutes until liquid is absorbed. Using 2 forks or spatula, break up or shred chicken pieces. Spoon 1/3 cup chicken mixture into each tortilla and roll up cigar style. Spray cooking sheet with oil. Place flautas on cooking sheet, spray tops with cooking spray. Bake 6-8 minutes until lightly browned. Remove from oven. Slice each flauta in half and arrange on plate. Top with salsa.
Per Serving About: 640 calories, 26 g fat, 4.5 g saturated fat, 36 g protein, 68 g carbohydrates, 9 g dietary fiber, 1080 mg sodium