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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Do good and don't worry to whom."
-Mexican Proverb

The refrigerator light goes on...

I love chalupas, and like tacos and enchiladas, there are endless varieties. This recipe is based on a Mexican restaurant that I used to eat at in Houston 20 years ago. Since then I have loved the refried beans topped with cheese, all warm and soft topped with fresh salad. You can strike any variation that you like. I particularly like a base of salsa verde instead of the refried black beans.

The Nutrition Facts are based on you using a canned refried black beans which have waaay too much sodium, but I wanted you to see the worst case. A half cup of Old El Paso Traditional Refried Beans has a whopping 580 mg in a half cup of refried beans. There are alternatives. The Dr. Gourmet recipe for Refried Black Beans will save you about 200 mg sodium per serving.

Amy's offers good alternatives that come in at only 200 mg in a 1/2 cup serving, and their refried black beans are really great with this recipe.

Monterey Jack Cheese

Legend has it that this cheese was so named because the Monterey dairyman David Jacks produced the cheese and shipped it to San Francisco in the late 1800s. It is a high-moisture, young, mild cheese that melts well. The soft flavor is a perfect complement to spicy Southwestern, Tex-mex and Mexican dishes.

There are lower fat versions made with skim or part skim milk. I have found these to be excellent products with the same creamy taste and melting properties.

1 ounce cheese = 91 calories, 6 fat, 4g sat fat, 0g mono fat, 7g protein, 0g carbohydrates, 243mg sodium, 20mg cholesterol


 

Chalupas - Low Sodium Version



Servings = 2 | Serving size =3 chalupas

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.

This recipe can be divisible by 2.

This recipe also requires making Refried Black Beans and Guacamole

Once assembled, the chalupas do not keep well, mostly because the tortillas fall apart.

6 soft corn tortillas
1/2 cup refried black beans (Dr. Gourmet recipe)
2 ounces reduced fat Monterey Jack cheese (shredded)
6 leaves Romaine lettuce (shredded fine)
1 large tomato (coarsely chopped)
1/2 cup cilantro leaves (chopped)
6 Tbsp guacamole (Dr. Gourmet recipe)
fresh ground black pepper (to taste)

Preheat the oven to 325F.

Spread the refried beans equally across the six tortillas. Sprinkle with the cheese and place in the oven.

When the cheese is just melted, remove the tortillas from the oven and top with the lettuce, tomato, cilantro, pepper, guacamole and salsa.

Serve.

Nutrition Facts

Serving size = 3 chalupas

Servings = 2

.

Amount Per Serving

Calories 324 Calories from Fat 136
  % Daily Value
Total Fat 16g 24%
    Saturated Fat 5g 27%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 18mg 6%
Sodium 405mg 17%
Total Carbohydrates 34g 11%
    Dietary Fiber 10g 41%
    Sugars 4g  
Protein 15g  
Vitamin A 30% Vitamin C 36%
Calcium 27% Iron 13%
Vitamin K 35 mcg Potassium 846 mg
Magnesium 86 mg