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Lunch | Black Bean Flautas

Black Bean Flautas
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DIFFICULTY LEVEL

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Ingredients

  • 2 (15 ounce) cans black beans, drained
  • 1/2 cup low fat cheddar cheese, shredded
  • 1 (4 ounce) can diced green chiles
  • 2 teaspoons low sodium taco seasoning
  • 10 (8-inch) whole wheat flour tortillas
  • Cooking spray or olive oil
  • Optional: fat free Greek yogurt

Instructions

  1. Preheat oven to 350 degrees F.
  2. Add black beans, green chiles, shredded cheese and seasoning to a medium mixing bowl. Use a fork and mash all ingredients together.
  3. Evenly divide mixture onto tortillas. Spread mixture over each tortilla, roll tightly, lightly spray each side with nonstick cooking spray or brush with olive oil, and place seam side down on parchment lined cookie sheet or nonstick baking dish. Don’t allow flautas to touch so that they get crispy on all sides.
  4. Bake approximately 20-25 minutes, or until flautas are hot and crispy, turn over about halfway. If desired, top flautas with fat free Greek yogurt.

Nutritional Information

Serving Size: 1 flauta
Calories: 211
Total Fat: 4 g
Saturated Fat: 2 g
Trans Fat: 0 g
Sugar: 1 g
Sodium: 420 mg
Carbs: 32 g
Protein: 12 g

Source:

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