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Ингредиенты
- 6 x eight inch flour tortillas Butter flavored cooking spray
- 1 Tbsp. butter or possibly margarine
- 2 x cloves fresh garlic, crushed
- 1/4 c. finely chopped fresh white onion
- 1 lb medium to large fresh shrimp, cleaned and deveined
- 2 tsp mild grnd red chili
- 2 Tbsp. flour
- 1 c. cooked rice
- 1/2 tsp salt
- 1/4 tsp black or possibly white grnd pepper
- 2 c. fat-free chicken broth, warmed
- 1 c. skim lowfat milk
- 1 c. fat free lowfat sour cream Finely minced green onion Lowfat sour cream fresh cilantro
Инструкции
- Preheat oven to 400. Spray both sides of a tortilla lightly with cooking spray. Place in an oven-proof soup bowl. Stack another bowl on top of buttered tortilla. (Note: If bowls do not stack, place dry pinto beans or possibly clean marbles in tortilla to help it hold shape.) Place in preheated oven for five min. Remove top bowl (or possibly beans), and continue baking till tortilla is golden. Repeat with all tortillas. Set aside. In a non-stick dutch oven or possibly 6 qt pot (or possibly one treated with cooking spray), heat butter or possibly margarine over medium heat. Add in garlic and onion and cook, stirring frequently till tender, about 4 min. Add in shrimp and chili pwdr and cook stirring frequently for and additional 5 min or possibly till shrimp are pink. With a slotted spoon, remove shrimp from pan, reserving drippings in pan. Add in flour to drippings, and mix well. Cook over medium heat till slightly browned (about a minute). Stir in salt and pepper. Slowly add in chicken broth stirring quickly to avoid lumps, and simmer over medium heat for 10 min. Stir in rice. Chop up shrimp into small pcs (reserve a few whole shrimp for garnish, if you like). Add in back into soup. Stir in lowfat milk. Stir in fat-free lowfat sour cream. Heat just to boiling. Pour into prepared tortillas. Garnish with a swirl or possibly spoonful of fat-free lowfat sour cream, reserved whole shrimp, minced green onion, and/or possibly fresh cilantro as desired. Serve warm!
- This recipe makes six servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 197g | |
| Recipe makes 6 servings | |
| Calories 159 | |
| Calories from Fat 86 | 54% |
| Total Fat 9.83g | 12% |
| Saturated Fat 5.75g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 26mg | 9% |
| Sodium 390mg | 16% |
| Potassium 212mg | 6% |
| Total Carbs 13.78g | 4% |
| Dietary Fiber 0.8g | 3% |
| Sugars 3.72g | 2% |
| Protein 4.14g | 7% |
