Recipe from Monica Hysell, Vice President, Medical Nutritional Sales, Ross Products Division/ Abbott Laboratories (Ensure).


Chalupas make a great light meal or cut into wedges for a hearty appetizer. The family will love them, and the good news is that they're loaded with veggies and nutrition!


  • 6 whole-wheat tortillas
  • 1 14-ounce can black beans
  • 6 oz. shredded low-fat cheddar cheese grated lettuce
  • 1 14-ounce can drained low-sodium tomato chunks
  • 1 1/2 cup salsa


  1. Heat tortillas in oven or microwave, according to package directions.
  2. Lay tortillas flat on a cookie sheet.
  3. Add ingredients, beginning with a base layer of beans, then tomato, lettuce, any variations and finally top with salsa and cheese.

Each recipe serves 6.

Nutritional Analysis (per serving)

  • 276 calories
  • 14 g protein
  • 29 g carbohydrates
  • 9 g fat (6 g saturated fat)
  • 313 mg calcium