On a trip to Mexico City, I watched restaurateur Maricarmen Ramirez make melt-in-your mouth sopes -- little corn tortillas filled with a spicy black bean spread, roasted chicken, lettuce and cheese.

``It's a one of the dishes I use for the altar for the Day of the Dead,'' Maricarmen said as she made the sopes with lightning speed.

As we celebrate Halloween, Mexicans look forward to their feast of the Day of the Dead. On Sunday and Monday, the spirits of the dead are expected to pay a visit, and food is prepared to sustain them on the journey.

``We build altars and fill them with the favorite foods of our departed loved ones and place calaberitas, sugar skulls with their names on the forehead, near the food.

``For us it is a happy holiday celebrating the dead. It has also grown into a time when we go to visit friends and loved ones and take them sugar skulls to say that we are thinking of them and wish them good health.''

Although sopes are usually served as appetizers, I've adapted Maricarmen's recipe to make this simple, tasty Mexican dinner. This meal contains 489 calories per serving with 21 percent of calories from fat.

• Fred Tasker's wine suggestion: I'd like a soft red wine, maybe a shiraz.

HELPFUL HINTS

• Any type of salsa can be used.

• If four tortillas don't fit into your skillet, cook them in batches.

• Any type of hard cheese such as Cheddar can be used.

• Black bean dip or paté can be found in most markets. Canned, reduced-fat refried beans can be used instead.

COUNTDOWN

• Prepare all ingredients.

• Make sopes.

SHOPPING LIST

To buy: 1 jar/can black bean dip, four 6-inch corn tortillas, 1 bag ready-to-eat shredded lettuce, 1 small package reduced-fat Monterey jack cheese, ½ pound roasted or rotisserie chicken breast, 1 small jar tomato salsa.

Staples: red onion and canola oil.

Linda Gassenheimer's latest book is The Portion Plan: How to Eat the Foods You Love and Still Lose Weight. Her website is

dinnerinminutes.com.

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