Fill tacos with shrimp and poblano for easy dish

Filling tacos with charred poblano peppers and shrimp creates a simple Mexican dish.

If pressed for time, use the poblano peppers without charring them. The flavor will be different but the taco still tasty.

Helpful hints:

■ Cilantro is used in both recipes, prepare at one time and divide for the recipes.

Countdown:

■ Place peppers under boiler.

■ Prepare the ingredients.

■ Assemble the pinto bean salad. ■ Make shrimp dish.

Shopping list:

To buy:3/4 pound peeled and deveined shrimp, 1 package 6-inch corn tortillas, 1 can pinto beans, 1 package frozen chopped onion. 1 bottle lemon juice, 2 poblano peppers, 1 bunch cilantro, 1 package shredded lettuce, 2 medium tomatoes

Staples: olive oil, reducedfat vinaigrette dressing*, salt, black peppercorns

SHRIMP AND POBLANO PEPPER TACOS

½ cup sliced poblano

pepper

4 6-inch corn tortillas 2 teaspoons olive oil ½ cup frozen chopped

onion ¾ pound peeled and

deveined shrimp 1 teaspoon bottled lemon

juice

Salt and freshly ground

black pepper 2 tablespoons chopped cilantro

Preheat broiler. Place poblano peppers on a foillined tray and place under the broiler for 5 minutes to char the peppers. Broil until the skin turns black. Turn peppers and char 3 minutes.

While peppers char, wrap the tortillas in foil and place on a lower shelf in the oven to warm, about 5 minutes. Remove tortillas and keep warm in foil until ready to use. Remove the peppers and cut into strips, removing seeds. Heat the oil a medium-size nonstick skillet over medium-high heat and add the onion. Cook 2 minutes. Add the shrimp and cook 3 minutes, stirring several times. Remove from the heat and toss with lemon juice and salt and pepper to taste. Sprinkle with chopped cilantro. Divide the shrimp among the 4 tortillas and fold in half in a taco shape. Serve 2 tacos per person. Yield 2 servings.

Nutritional analysis per serving: 362 calories, 80 calories from fat, 8.8 g total fat, 1.4 g saturated fat, 4.1 g monounsaturated fat, 258 mg cholesterol, 261 mg sodium, 31.9 g carbohydrate, 3.5 g dietary fiber, 2.2 g sugars, 38.4 g protein Exchanges: 2 starch, 5 lean meat

PINTO BEAN SALAD

2 tablespoons reducedfat vinaigrette dressing*

¾ cup rinsed and drained

canned pinto beans 2 cups shredded lettuce 2 cups tomato wedges 2 tablespoons chopped

cilantro

Salt and freshly ground black pepper

Place dressing in a medium-size bowl. Add the beans, lettuce and tomatoes. Toss well. Add cilantro and salt and pepper to taste. Yield 2 servings. Nutritional analysis per serving: 129 calories, 20 calories from fat, 2.2 g total fat, 0.3 g saturated fat, 0.5 g monounsaturated fat, 1 mg cholesterol, 176 mg sodium, 23.1 g carbohydrate, 7.4 g dietary fiber, 6 g sugars, 6.6 g protein

Exchanges: 1 starch, 1 vegetable, 1/2 fat

*Look for reduced-fat vinaigrette or oil and vinegar dressing containing per tablespoon: 11 calories, 1 g fat, 4 mg sodium.

From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.