Nutrition balance score
Great
Glycemic Index
30
Low
Glycemic Load
28
High
Nutrition per serving
Calories690.2 kcal (35%)
Total Fat24.1 g (34%)
Carbs91.4 g (35%)
Sugars2.9 g (3%)
Protein29.6 g (59%)
Sodium2097.8 mg (105%)
Fiber12.3 g (44%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
For the Flautas
8taco-size flour tortillas
439gcan black beans
113gcan diced green chilies
113gMonterey Jack cheese
cumin
dried oregano
garlic powder
salt
1 tablespoonolive oil
For pico de gallo
Instructions
For Flautas
Step 1
Rinse and drain the beans. Dump in the chilies, and tear in the cheese in chunks. Season with cumin, oregano, garlic powder and salt to taste. Squish a few hands-full of the beans into paste, then mix everything throughly. Be sure to taste for seasoning — some canned beans are much saltier than others.
Step 2
If using corn tortillas, wrap them in a damp towel and heat them until warm to make them more pliable — I use the microwave. Also if using corn, dissolve a dash of cornstarch in a little water and heat it until boiling and gelatinized to use as a glue.
Step 3
Position a log of filling onto the middle of each tortilla, then use your finger to smear the cornstarch glue onto the edge of the tortilla that will form the outer seal — plain water is fine if you're using flour tortillas. Roll each tortilla up tight with the seal positioned on the bottom.
Step 4
An a wide pan or griddle, heat a film of olive oil over medium-low heat. Put in each of the flautas seam-side down, and mop each one around in the oil to make sure the bottom is coated. You might need to slide the flautas around as they cook so they each brown evenly. When the first side is golden and crispy, flip them all and repeat. With flour tortillas I usually try to brown a third side, but corn tortillas are usually too delicate to lay on their sides.
Step 5
When everything is golden and the filling is hot and melty, you're done. Serve with your choice of one of the condiments below.
For pico de gallo
Step 6
Dice the tomato, shallot, jalapeño (take out the ribs if you don't want the heat). Squeeze in the juice of one or two limes to taste, tear in some cilantro leaves and maybe mix in a little salt.
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