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June 11, 2022
Fiesta Time Chicken Flautas

I love nice, crunchy Mexican food, but my system does not like the grease and fat from deep frying. Years ago I found that there are better ways to cook and eat that satisfy the craving for crunch without the gurgling system. Give this a try and see if you agree!


  • 1/4 cup of Picante sauce
  • 1/4 cup of shredded fat-free, or reduced-fat cheddar cheese.
  • 3 ounces of cooked & finely chopped, skinless lean chicken breast
  • 3 TBS diced onion
  • 1/8 Cayenne pepper
  • 1/8 TSP garlic powder
  • 1/8 TSP ground cumin
  • 1/8 TSP salt
  • Four 6-inch yellow corn tortillas. You may want to read labels for the best nutritional option.
  • 2 TSP chopped cilantro


1  Preheat oven to 350 degrees.

 In a medium bowl, combine Picante sauce and cheese; mix well.

3  In another bowl, combine chicken, onion, and seasonings; mix well.

4  Dampen two paper towels, and place tortillas between them. Microwave for about 1 minute, until tortillas are warm and pliable. You’ll work with 1 tortilla at a time and keep the remaining tortillas between the paper towels until ready to fill and roll up.

5  Spread about 1 tbsp of the saucy cheese mixture onto the bottom third of a corn tortilla. Top with about 3 tablespoons of the chicken mixture.  Sprinkle with 1/2 teaspoons of cilantro. Tightly roll the tortilla up from the bottom around the filling. Repeat with remaining tortillas, cheese mixture, chicken mixture, and cilantro, for a total of 4 flautas.

6  Carefully place flautas, seam side down, on a baking sheet that has been lightly coated with non-stick spray. Spray the tops with nonstick spray.

7  Bake in the oven until tortilla edges are lightly browned and crispy, 15 – 20 minutes. If you have an air-fryer, give that cooking method a try. You may never miss deep frying again!

 Serve with salsa and fat-free sour cream or for more protein, use plain Greek yogurt.

Fading Memories was created to support family caregivers in a simple, on-demand form. When I was looking for advice on caring for my Mom, I needed this podcast. Since it didn’t exist, I created what I needed!
Jen – pod host

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