Low Sodium Flautas de Pollo
Savor the authentic flavors of Mexican cuisine with these Low Sodium Flautas de Pollo, a healthier twist on the classic chicken flautas. Packed with tender, shredded chicken seasoned with warm spices like cumin and oregano, these baked flautas deliver delightful crispiness without sacrificing nutrition. Using unsalted chicken broth and a low-sodium approach, this recipe is perfect for those seeking lighter options without compromising on taste. To complement the flautas, a creamy, zesty homemade guacamole made with fresh avocado, lime juice, and cilantro adds the perfect finishing touch alongside a dollop of crema Mexicana or sour cream. Ideal for a heart-healthy meal or entertaining guests, these golden flautas are ready in under an hour and are guaranteed to please!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 whole garlic cloves
- 1 small onion
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 2 cups unsalted chicken broth
- 12 corn tortillas
- 0.25 cup olive oil
- 1 whole avocado
- 2 tablespoons fresh lime juice
- 0.5 cup fresh cilantro
- 0.5 cup crema Mexicana or sour cream
Instructions
Place the chicken breasts, whole garlic cloves, and roughly chopped onion into a medium saucepan.
Add the unsalted chicken broth to the saucepan and bring it to a gentle simmer over medium heat.
Season the mixture with ground cumin, black pepper, and dried oregano.
Simmer the chicken for about 20-25 minutes until fully cooked and tender.
Remove the chicken from the broth and let it cool slightly, then shred it using two forks.
Set the shredded chicken aside and discard the cooking liquid or save for another use.
Preheat the oven to 400°F (200°C).
Warm the corn tortillas in a dry skillet over medium heat for about 10 seconds on each side to make them pliable.
Place a small amount of shredded chicken onto each tortilla and tightly roll them up.
Secure each flauta with a toothpick if necessary to keep them from unrolling.
Brush each rolled flauta lightly with olive oil on all sides.
Arrange the flautas on a baking sheet lined with parchment paper.
Bake in the preheated oven for about 15-20 minutes, turning halfway, until they are golden brown and crispy.
While the flautas are baking, mash the avocado in a bowl and mix it with fresh lime juice and chopped cilantro to make a simple guacamole.
Serve the baked flautas hot with the guacamole and crema Mexicana or sour cream on the side.
Nutrition Facts
Calories |
2977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 133.3 g | 171% | |
| Saturated Fat | 33.8 g | 169% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 356 mg | 119% | |
| Sodium | 523 mg | 23% | |
| Total Carbohydrate | 296.7 g | 108% | |
| Dietary Fiber | 51.3 g | 183% | |
| Total Sugars | 15.9 g | ||
| Protein | 154.5 g | 309% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 553 mg | 43% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 3041 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
