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Black Bean Flautas
Recipe By : Low-Fat & Fast Meatless Recipes
Serving Size : 12 Preparation Time :0:00
Categories : Low Fat
Amount Measure Ingredient -- Preparation Method
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2 cans black beans -- including liquid
- 16 oz. cans
2 teaspoons chili powder -- or to taste
1/2 teaspoon ground cumin
1 garlic clove -- minced
1 bay leaf
12 6" flour tortillas
6 green onions -- minced
2 tomatoes -- chopped
1 cup grated cheddar cheese
Salsa, sour cream, or yogurt
- for dipping, opt.
In a medium saucepan, combine beans, bean liquid, chili powder, cumin,
garlic
and bay leaf. Simmer 5 minutes. Remove bay leaf; discard. Drain bean mixture,
reserving liquid. mash beans, adding back liquid as needed for desired
consistency. (Bean mixture should resemble a thick puree.) Preheat oven to 400
degrees. Place 1 or 2 heaping tablespoons bean mixture in center of each
tortilla; spread out a bit with back of spoon. Top with some green onions,
tomatoes and cheese. Roll up into a tube shape; place in a 9x13" baking pan,
seam side down. Continue until you've used all tortillas. Bake until lightly
browned, about 5minutes. Use leftover bean mixture for dipping, or dip in
salsa, sour cream or yogurt. makes 12 flautas. Variation: For an even faster
version, substitute canned refried beans for mashed black beans and spice.
Spread on tortillas and proceed with recipe. Per flauta: 175 calories, 5 g
fat, 3 g fiber.
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