Crispy Chicken Flautas

	From The Joslin Diabetes Great Chefs Cook Healthy Cookbook, by Frances Towner Giedt, Bonnie Polin, Ph.D., and the Nutrition Services Staff of Joslin Diabetes Center.    Buy this book [ More Recipes ]

Ingredients:                                                                                                        

4 8 oz. bone-in chicken breasts, skin on
salt (optional)
freshly ground pepper
2 tbsp. fat-free, no-salt-added canned chicken broth, plus extra for the tortillas
1 large yellow onion, chopped
1/2 poblano chile pepper, chopped
1/2 large green bell pepper, seeded and chopped
1 cup canned no-salt-added tomatoes, drained and chopped
12 7-inch corn tortillas
vegetable cooking spray

Preheat the oven to 350 degrees.

Place the chicken breasts in a shallow roasting pan and season the chicken with salt (if using) and pepper.  Roast for 30 minutes.  Remove from the oven and cool.  When cool enough to handle, shred the chicken, discarding the skin and bones.

Heat the broth in a saute pan over medium heat.  Add the onion and peppers, and saute until the onion is limp, about 4 minutes.  Add the tomatoes and chicken.  Simmer for 10 minutes.  Remove from the heat, cool, and drain off any excess liquid.

Soften the tortillas in a bit of the chicken broth and lay on a work surface.  Divide the chicken mixture among the tortillas, placing it in the center.  Roll the tortillas up tightly and secure with 2 toothpicks.  Lightly spray with vegetable cooking spray.

Light a grill or preheat the oven to 375 degrees.  Place the tortillas, seam side down, on the grill over medium heat.  Turn while cooking until crispy, about 5 to 7 minutes.  If baking the tortillas, arrange on a baking sheet, seam side down, and bake, turning twice, until crispy, about 20 minutes.

Remove from the grill or the oven and discard the toothpicks.  Serve with Fire-Roasted Salsa.

Makes 6 servings.

PER SERVING: 259 calories (14% calories from fat), 4 g total fat (1 g saturated fat), 26 g protein, 30 g carbohydrate, 4 g dietary fiber, 60 mg cholesterol, 152 mg sodium, 457 mg potassium.

JOSLIN EXCHANGE: 3 very-low-fat protein, 2 carbohydrate (bread/starch).