Black Bean Flautas
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Calories: 210kcal
Ingredients
- 2 cans black beans (15 oz., drained)
- 1/2 cup low fat cheddar cheese (shredded)
- 1 can diced green chiles (4 oz.)
- 2 tsp. low-sodium taco seasoning
- 10 8-inch whole wheat flour tortillas
- Cooking spray or olive oil
- fat free Greek yogurt (optional)
Instructions
- Preheat oven to 350°F.
- Add black beans, green chiles, shredded cheese and seasoning to a medium mixing bowl. Use a fork and mash all ingredients together.
- 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.
- 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.
Nutrition
Calories: 210kcalCarbohydrates: 36gProtein: 10gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gCholesterol: 1mgSodium: 446mgPotassium: 194mgFiber: 8gSugar: 2gVitamin A: 121IUVitamin C: 4mgCalcium: 123mgIron: 2mg
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Nutrition Facts
Black Bean Flautas
Amount per Serving
Calories
210
% Daily Value*
Fat
4
g
6
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
0.1
g
Monounsaturated Fat
0.1
g
Cholesterol
1
mg
0
%
Sodium
446
mg
19
%
Potassium
194
mg
6
%
Carbohydrates
36
g
12
%
Fiber
8
g
33
%
Sugar
2
g
2
%
Protein
10
g
20
%
Vitamin A
121
IU
2
%
Vitamin C
4
mg
5
%
Calcium
123
mg
12
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
So yummy! Serve with guac, salsa, or sour cream. They are filling and taste great.