Whenever we would visit my grandparents in Phoenix, there was at least one day when my aunt, uncle, and cousins would come over and we’d all eat dinner together. My grandma insisted on making the dinner by herself, but she had a go-to dinner, which we all loved – chalupas. I can’t claim this dish is authentic because it’s not. My grandma isn’t Mexican. Her only claim to Mexico is living in a state that borders Sonora. But I can tell you that this dish is easy and delicious. It was on a visit there, after my first son was born, that it occurred to me that her version is also diabetic friendly. I asked my grandma for the recipe, and now I make it on occasion for my family here in Southern California.
The Spanish word “chalupa” means canoe, skiff, little boat in English. The dish “chalupas” is given its name because the fried masa is sometimes curved up into a boat-like shape. As delicious as that would be, it’s also time-consuming and, with GD, who has time for time-consuming meals? And, in my opinion, it’d be too difficult to calculate just how many carbs is in one of your masa boats (and I have a sneaky suspicion that it would be too many). So, try this version. Is it authentic? Nope. Is it delicious and easy? Yes!
The last time I made this, we happened to have Doritos in the pantry and no regular tortilla chips. That’s what’s pictured and it was amazing! They added a whole new depth of flavor to the chalupas. Try it! Believe it or not, Doritos are actually diabetic friendly, which is wonderful because, well, most easy, delicious, junk food type things aren’t. Remember that they are corn tortilla chips, which means they’re a carb (and not exactly healthy), so check that label to see how many you’re allowed and don’t overdo it. If you’re looking for a healthier tortilla chip option, we like blue corn tortilla chips with flaxseed. (Not all brands are created equal so check the lables for least amount of carbs in an adequate serving size. The best I’ve found is O Organics, but they may not be sold everywhere.)
What makes it diabetic friendly?
This dish contains pinto beans. Beans are high in protein and fiber. They’re also one of the top ten diabetes superfoods. Learn more about beans and diabetes superfoods by reading Healthline’s article, “Top 10 Diabetes Superfoods.”
The beans and pork in this dish provide ample protein to help stabilize your blood sugar. Just be sure to take the time and trim the fat from the pork. Pork tends to be fatty and diabetics are at a higher risk for heart disease, so you’ll want to make it as lean as possible.
This dish also calls for tomatoes. Tomatoes are also one of the top ten diabetes superfoods. Learn more about tomatoes and diabetes superfoods by reading Healthline’s article, “Tomatoes 101.” And, if you add all of the suggested garnishes, this dish is full of vegetables making it that much healthier.
Slow Cooker Pork Chalupas
Ingredients
- 1/2 lb dried pinto beans
- 1 lb pork loin roast, trimmed of fat
- 2 cloves garlic, minced
- 1 tbsp chili powder
- 1 tbsp cumin
- 1 tsp oregano
- 1/2 cup chopped onion
- 2 tsp salt, or to taste
- 1 can (14.5oz) crushed tomatoes
- 2 cans (7oz ea) diced green chiles
Directions
Rinse and sort beans. (See tip #1.) Cover beans with hot water and let sit overnight. Remember that the beans will absorb the water, so add plenty and add more as needed. (See tip #2.)
Trim fat from pork. In a large slow cooker, combine all ingredients except tomatoes and green chiles. (See tip #3.) Cover with water, until it reaches about 2-3 inches over the food. Cook on low for 6-8 hours or until beans are almost tender.
Remove pork and any floating fat from slow cooker. Shred meat using two forks. Return shredded meat to the slow cooker. Stir in tomatoes and chiles. Cook for 1 hour longer without lid.
Serve with corn tortilla chips (see variations), shredded cheese, sour cream, chopped onion, diced avocado or guacamole, diced green onion, chopped tomatoes, black olives, lettuce, pico de gallo, etc.
Tips
- Rinse beans several times over. Remove any “floaters” or anything that’s not a bean.
- You can skip the soaking step if you wish. Just be sure to add a little extra cooking time to ensure your beans soften. This step is primarily for removing some of the sugars that can cause digestive discomfort. Also, as dried beans age, it takes longer for them to soften. So if yours have been sitting in the pantry, you may not want to skip this step, and you’ll want to account for some extra cooking time.
- Be sure not to add the tomatoes and chiles to the slow cooker until the beans have softened. Acidic food inhibits the softening process. Salt, however, despite the rumors otherwise, aids in the cooking process.
Variations
You can use Dorito chips (remember this is the less healthy, splurge option), blue corn tortilla chips with flaxseed, or 1 or 2 corn tortillas. If you’re looking to eliminate this particular carb, you can use cheese chips or turn your chalupas into a salad.
If you don’t want to use pork, you can replace it with chicken or leave the meat out altogether.
Make it a meal
- Slow Cooker Pork Chalupas, 1/2 cup beans (1 serving carb, protein)
- Choose two of the following:
- Corn tortilla chips or corn tortilla(s) (1 serving carb)
- 8oz glass milk (1 serving carb)
- Fruit such as 1/2 cup mango, 1 cup papaya, 1/2 cup fresh pineapple (1 serving carb)
- Shredded or chopped lettuce, chopped tomato, olives, diced onion, sliced avocado or guacamole, salsa, lime wedges, sour cream
My GD 