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1 lb Unpeeled small fresh Shrimp
4 cup Water
1/4 cup Reduced-calorie Margarine
1/4 cup All-purpose Flour
1 (10 1/2 oz) can low-sodium Chicken Broth
1/2 cup Water
1 cup Low-fat Sour Cream
1 Jalapeno Pepper, seeded and Minced
1/8 teaspoon Salt
Vegetable cooking Spray
1 cup Nonfat Cottage Cheese
1/2 lb Fresh lump Crab-meat, drained
1 (4 1/2 oz) can chopped Green Chiles
1/2 cup Shredded reduced-fat
Monterey Jack Cheese
10 (6″) white Corn Tortillas
Salsa Cruda
Fresh Cilantro sprigs (optional)
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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. Melt margarine in a small saucepan over low heat; add flour, stirring until smooth. Cook, stirring constantly, 1 minute. 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. 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. Transfer to a medium bowl. Stir in shrimp, crab-meat, chilies 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 350 degrees for 25 minutes or until thoroughly heated. Spoon salsa cruda across center of tortillas. 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. combine all ingredients in a small bowl, stirring well. yield : 1 1/2 cups.
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