Ingredients Jump to Instructions ↓

  1. 1 lb 454g / 16oz Unpeeled small fresh shrimp

  2. 4 cups 948ml Water

  3. 1/4 cup 49g / 1.7oz Reduced-calorie margarine

  4. 1/4 cup 15g / 1/2oz All-purpose flour

  5. 1 Low-sodium

  6. Chicken broth

  7. 1/2 cup 118ml Water

  8. 1 cup 237ml Low-fat sour cream

  9. 1 Jalapeno pepper - seeded and 1/8 teaspoon 0.6ml Salt

  10. Veg cooking spray

  11. 1 cup 146g / 5.1oz Nonfat cottage cheese

  12. 1/2 lb 227g / 8oz Fresh lump crabmeat - drained

  13. 1 Chopped green

  14. Chiles

  15. 1/2 cup 118ml Shredded reduced-fat Monterey Jack cheese

  16. 10 White corn tortillas

  17. Salsa cruda

  18. Fresh cilantro sprigs - (option

Instructions Jump to Ingredients ↑

  1. Peel and devein shrimp, set aside. Bring 4 cups water to a boil in a large saucepan; add shrimp, and cook 3-5 minutes or until shrimp turn pink. Drain well, and set aside.

  2. Melt margarine in a small saucepan over low heat; add flour, stirring until smooth. Cook, stirring constantly, 1 minute.

  3. Gradually add broth and 1/2 cup water; cook over medium heat, stirring constantly, until mixture is slightly thickened and bubbly. Remove from heat, and let stand 5 minutes. Gently stir in sour cream, jalapeno pepper, and salt.

  4. Pour 3/4 cup sauce in bottom of a 13x9x2 inch baking dish coated with cooking spray. Set remaining sauce aside. Place cottage cheese in container of an electric blender; cover and process until smooth, stopping once to scrape down sides.

  5. Transfer to a medium bowl. Stir in shrimp, crabmeat, chiles and Monterey Jack cheese. Spoon 1/3 cup seafood mixture across center of each tortilla. Roll up tortillas; place, seam side down over sauce in dish. Pour remaining sauce over tortillas. Bake at 350F for 25 minutes or until thoroughly heated.

  6. Spoon salsa cruda across center of tortillas.

  7. Garnish with fresh cilantro sprigs is desired. Salsa Cruda: 1 cup peeled, seeded and chopped tomato 1/2 cup chopped onion 1/4 cup no salt added tomato juice 2 tablespoons chopped fresh cilantro 1/8 teaspoon salt 1 small jalapeno pepper, seeded and minced.

  8. Combine all ingredients in a small bowl, stirring well.


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