(upbeat, rhythmic music)
- Hello.
Today we're making a simple and vegetarian version
of the popular Spanish rolled taco.
Baked flautas with mango salsa are a flavorful
and fun way to get more fruit and vegetables into your day.
They also make great snacks or appetizers.
Now, I have my oven pre-heating at 425 degrees Fahrenheit.
To start, we're going to mix together our flauta filling.
First, I have one cup of cooked, yellow rice.
Now, yellow rice gets its beautiful color from saffron
and sometimes turmeric and other ingredients.
It's a staple in many Latin recipes but it tends
to be higher in sodium than other types of rice,
so we don't need to add any additional salt to this recipe.
Next, I have half a cup of black beans
that I've rinsed and drained.
And remember, that when buying canned beans,
compare food labels and select the product
with the lowest amount of sodium.
I'm adding half a cup of chopped green onions.
These are also called scallions.
And next, I have a half a cup of chopped baby spinach.
I like using the baby spinach with this recipe
because it's a dark, leafy green
that cooks up really quickly.
Now, I will add one teaspoon of chili powder,
and one teaspoon of ground cumin.
And last, I'll add in our sauce.
Today we're gonna be using half a cup of
no salt added tomato sauce.
And I'm just going to give that a stir.
Like that. Mix in everything.
There we go.
Oh, that looks delicious already.
I can't believe it.
All right.
Now, let's talk tortillas.
Here, I have six, six-inch tortillas, and to fill them,
I'm going to use a third of a cup of our filling.
Just gonna put that in the middle.
Right there.
And I'm just gonna roll it up
really tightly, just like that.
And then I'm gonna place each flauta
seam-side down right here onto this baking pan
that I have covered with foil
and I've already spayed it with cooking spray.
And I'm gonna repeat the process
until all six of my tortillas are filled.
And here I am stuffing my last flauta.
Just like that.
Again, seam-side down, onto the pan.
And now, I'm just gonna lightly spray over the top of these,
like that.
There we go.
And I'm gonna bake them for about 15 minutes
or until they're crispy and light brown.
While the flautas are baking
we can whip together the mango salsa.
Now, in this bowl I'm gonna add one cup of chopped mango.
You can use either fresh, canned, or frozen.
Next, one cup of chopped pineapple.
And again, fresh, canned, or frozen.
Now, if you use canned mango or pineapple,
make sure you drain and rinse it,
and if you use a frozen variety,
make sure you thaw it first.
Next, I've chopped up a half of a peeled cucumber,
which is about half a cup.
And next, I have two teaspoons of chopped jalapeno pepper,
and one tablespoon of lime juice,
which you can get from half a lime.
I'm just going to stir that up
really quickly there,
just like that.
And, that is ready to go.
I usually make a little bit of extra salsa
and I serve it with grilled or baked chicken,
fish, or shrimp.
It's also a very flavorful salad or sandwich topping.
Our flautas are done. Look at that.
And now, it's time to serve,
so I'm gonna put one flauta on each plate.
Just like that.
And then, I'm gonna spoon two tablespoons
of our salsa on top.
And look at that. Yummy.
There you have it.
Baked flautas with mango salsa.
A colorful and heart-healthy recipe
to add some festive spirit to your dinner table.
We'll see you next time.
(upbeat, rhythmic music)