Chicken Flautas - PCOS-Friendly Recipe
This Chicken Flautas is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 large skin-on, bone-in chicken breast half (about
- 8 ounces)
- 2 tablespoons olive oil
- Salt and freshly ground pepper
- Vegetable oil
- 6 (6-inch) corn tortillas
- 1/4 cup Mexican crema or sour cream
- 1/2 cup shredded iceberg lettuce
- 3 tablespoons crumbled queso fresco or feta cheese
- 1/2 cup Grilled Corn Pico de Gallo (recipe follows)
Instructions
- Preheat the oven to 350 degrees F. Put the chicken breast on a baking sheet, skin side up. Brush with the olive oil and sprinkle generously with salt and pepper. Bake for 25 minutes or until cooked through. Cool slightly. Remove and discard the skin and bones. Shred the chicken with your hands. In a shallow medium skillet, heat enough vegetable oil to come halfway up the sides of the pan. Lay out the tortillas on a work surface. Put about 2 tablespoons of shredded chicken down the center of each tortilla. Roll up each tortilla like a cigar and secure with a toothpick. Working in batches, fry the flautas in the oil, turning once, until golden brown on all sides, about 4 minutes. Transfer to paper towels to drain. Place 3 flautas on each plate. Drizzle with crema and top with shredded iceberg lettuce, the queso fresco, and the pico de gallo.
- Heat a dry grill pan over medium-high heat. Grill the corn, turning occasionally, until darkened in spots, about 10 minutes. Set aside until it is cool enough to handle. Using a sharp knife, carefully cut the kernels off the cobs and add them to a medium bowl. Mix in the tomatoes, onion, cilantro, lime juice, and serrano. Season with salt and pepper. Cover and chill for at least 30 minutes, until flavors blend. (The salsa can be made up to 4 hours ahead.) Yiled: 3 cups
- Reprinted with permission from Mexican Made Easy by Marcela Valladolid, Clarkson Potter copyright (c) 2011
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Frequently Asked Questions
Yes, this Chicken Flautas recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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