Diabetes fix: shrimp and poblano pepper tacos with pinto bean salad

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.


— 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, reduced-fat vinaigrette dressing*, salt, black peppercorns



1/2 cup sliced poblano pepper

4 6-inch corn tortillas

2 teaspoons olive oil

1/2 cup frozen chopped onion

3/4 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 foil-lined 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


2 tablespoons reduced-fat vinaigrette dressing*

3/4 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. Gassenheimer’s latest book is “Delicious One-Pot Dishes,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)

About the Author