Diabetes Quick Fix: Mexican Sopes (Layered Open Tortilla Sandwich)

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Tribune News Service (TNS)

Little corn tortillas (sopes) filled with a spicy black bean spread, chicken, lettuce and cheese are a traditional Mexican dish. Although sopes are usually served as appetizers, they can be made into a quick and easy supper. Here’s an adapted version of this Mexican favorite.

Helpful Hints:

— Any type of salsa can be used. Choose the heat of the salsa according to your preference.

— If black bean dip is not available, use nonfat refried beans.

— Buy washed, ready-to-eat, shredded lettuce.

— If 6 tortillas don’t fit into your skillet, cook them in batches or use 2 skillets.


— Cook chicken and prepare remaining ingredients.

— Make sopes.

Shopping List:

To buy: 3/4 pound boneless, skinless chicken breasts, 1 small package shredded reduced-fat Mexican-style cheese***, 1 jar spicy black bean dip*, 1 small package 6-inch corn tortillas, 1 small jar tomato salsa**, 1 bag washed, ready-to-eat lettuce.

Staples: olive oil spray, canola oil, salt, black peppercorns.



Recipe by Linda Gassenheimer

Olive oil spray

3/4 pound boneless, skinless chicken breasts cut into 1/2-inch strips

Salt and freshly ground black pepper

3/4 cup spicy black bean dip*

6 6-inch corn tortillas

1 cup bag washed, ready-to-eat shredded lettuce

1/4 cup shredded, reduced-fat Mexican-style cheese***

1/2 cup tomato salsa**

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add chicken and saute 3 to 4 minutes or until chicken strips are cooked. Remove to a plate and add salt and pepper to taste. Heat the same skillet over medium-high heat and spray with olive oil spray. Add the tortillas and warm for 30 seconds. Turn them over and spread with the black bean dip. Layer lettuce, cheese and chicken over each one. Remove to dinner plates. Spoon salsa on top or serve on the side.

Yield 2 servings.

Per serving: 562 calories, 122 calories from fat, 13.5 g total fat, 3.5 g saturated fat, 5.6 g monounsaturated fat, 117 mg cholesterol, 785 mg sodium, 57.8 g carbohydrate, 11.7 g dietary fiber, 4.5 g sugars, 51.4 g protein

Exchanges: 3 starch, 1 vegetable, 6 lean meat, 1 fat

* Look for black bean dip containing per tablespoon: 15 calories, 0 fat, 2.5 g carbohydrate, 55 mg sodium.

** Look for salsa containing per 2 tablespoons: 10 calories, 2 g carbohydrate, 65 mg sodium such as Newman’s Own All-Natural Bandito Salsa.

*** Look for reduced-fat Mexican-style cheese containing per ounce (1/4 cup): 80 calories, 5.5 g fat, 3.3 g saturated fat, 220 mg sodium.

(From “Fast and Flavorful Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)
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