Heart Healthy
This Simple Cooking with Heart recipe is a simple and vegetarian version of a popular Mexican recipe that will become a quick favorite made with yellow rice, beans, seasonings and corn tortillas.
Print Recipe
Baked Flautas with Mango Salsa
-
Servings
6
Ingredients
For the Baked Flautas:
-
1 cup yellow saffron rice -
1/2 cup black beans -
1/2 cup green onions -
1/2 cup baby spinach -
1 teaspoon chili powder -
1 teaspoon cumin -
1/2 cup tomato sauce -
6 6 - inch corn tortillas
For the Mango Salsa:
-
1 cup mango -
1 cup pineapple OR -
1 cup pineapple -
1/2 cup cucumber -
2 teaspoon jalapeño peppers -
1 tablespoon lime juice
Directions
Tip: Click on step to mark as complete.
For the Baked Flautas:
-
Preheat the oven to 425°F. Cover a baking pan with foil and coat with nonstick cooking spray. -
In a large bowl, combine the cooked rice, black beans, green onion, spinach, chili powder, cumin, and tomato sauce, mixing well. -
Spoon 1/3 cup mixture on each tortilla and roll up tightly. Place seam side down on the prepared pan. Lightly spray the tops of each flauta with nonstick cooking spray. Bake 15 minute or until crispy and light brown.
For the Mango Salsa:
-
In medium bowl, combine all ingredients. Refrigerate.
Cooking Tip: Try adding golden raisins or a small amount of capers or chopped olives for more flavor.
Keep it Healthy: Yellow rice can have more sodium, so no additional salt is needed in this recipe.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 124 | |
|---|---|---|
| Total Fat | 1.1 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.6 g | |
| Monounsaturated Fat | 0.4 g | |
| Cholesterol | 0.0 mg | |
| Sodium | 170 mg | |
| Total Carbohydrate | 25 g | |
| Dietary Fiber | 4 g | |
| Sugars | 2 g | |
| Protein | 4 g | |
Dietary Exchanges
1 1/2 starch
-
Servings
6
Ingredients
For the Baked Flautas:
-
1 cup yellow saffron rice -
1/2 cup black beans -
1/2 cup green onions -
1/2 cup baby spinach -
1 teaspoon chili powder -
1 teaspoon cumin -
1/2 cup tomato sauce -
6 6 - inch corn tortillas
For the Mango Salsa:
-
1 cup mango -
1 cup pineapple OR -
1 cup pineapple -
1/2 cup cucumber -
2 teaspoon jalapeño peppers -
1 tablespoon lime juice
Directions
Tip: Click on step to mark as complete.
For the Baked Flautas:
-
Preheat the oven to 425°F. Cover a baking pan with foil and coat with nonstick cooking spray. -
In a large bowl, combine the cooked rice, black beans, green onion, spinach, chili powder, cumin, and tomato sauce, mixing well. -
Spoon 1/3 cup mixture on each tortilla and roll up tightly. Place seam side down on the prepared pan. Lightly spray the tops of each flauta with nonstick cooking spray. Bake 15 minute or until crispy and light brown.
For the Mango Salsa:
-
In medium bowl, combine all ingredients. Refrigerate.
Cooking Tip: Try adding golden raisins or a small amount of capers or chopped olives for more flavor.
Keep it Healthy: Yellow rice can have more sodium, so no additional salt is needed in this recipe.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
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