Recipes · Mexican · Snacks
Chalupa
One serving has 327 kcal and 16 g protein, and at least a fifth of a woman's daily need of niacin (58%), thiamin (53%), pyridoxine (45%), riboflavin (36%), phosphorus (35%) and selenium (31%). Ready in 30 minutes.
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- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (145 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: dairy, poultry
Ingredients
- 35 g Masa harina
- 45 g Chicken breast, boneless, skinless, raw
- 20 g Salsa verde
- 15 g Queso fresco
- 10 g Onions, raw
- 10 g Lettuce, iceberg, raw
- 10 g Vegetable oil
- 0.3 g Salt
Method
- Mix the masa harina with enough warm water to form a soft dough, and season with a pinch of the salt.
- Shape into a small oval, about 1 cm thick, pinching up a small rim around the edge to hold the toppings.
- Cook on a dry hot griddle for 2-3 minutes a side until set, then fry briefly in the oil for 1 minute a side until crisp at the edges.
- Poach or simmer the chicken breast in water for 12-15 minutes until cooked through with no pink and shred it finely.
- Warm the salsa verde and toss the shredded chicken through it.
- Top the masa base with the chicken, queso fresco, onion and lettuce, and serve right away while the base is still warm and crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 327 kcal | 15% |
| Carbohydrates | 29.8 g | |
| Water | 80.8 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 16.2 g | 34% |
| Tryptophan | 0.15 g | |
| Threonine | 0.54 g | |
| Isoleucine | 0.6 g | |
| Leucine | 1.2 g | |
| Lysine | 1.1 g | |
| Methionine | 0.32 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.56 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.66 g | |
| Histidine | 0.47 g | |
| Fat | 16.3 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.9 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.2 g | |
| Cholesterol | 43.2 mg | |
| Calcium | 141 mg | 14% |
| Copper | 0.12 mg | 13% |
| Iron | 3.4 mg | 19% |
| Magnesium | 54.3 mg | 18% |
| Manganese | 0.2 mg | 11% |
| Phosphorus | 248 mg | 35% |
| Potassium | 342 mg | 7% |
| Selenium | 17.1 µg | 31% |
| Sodium | 434 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.58 mg | 53% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 8.2 mg | 58% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 68.2 µg | 17% |
| Cobalamin (vitamin B12) | 0.35 µg | 15% |
| Choline | 44.7 mg | 11% |
| Vitamin A | 42.4 µg | 6% |
| Vitamin C | 3.5 mg | 5% |
| Vitamin D (D2 + D3) | 16.9 IU | 3% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 23.7 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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