Saturday, January 17, 2009

Creative Crepes for breakfast, lunch, dinner, entertaining…you name it!




This basic recipe for crepes can be used in a variety of ways, and take on many different flavors depending on what you put in them. A few ideas for suggested fillings are listed below and I’ll try to post some more ideas in the future.

Whole Wheat Crepes

Ingredients:

1/2 c whole wheat flour
1/4 c egg substitute (such as Egg Beaters®)
3/4 cup low fat milk
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Measure 1/2 cup flour into small bowl. Make a well in the middle of the flour and pour in the egg substitute. Start adding milk while whisking briskly to a smooth, thin consistency. Let stand for 5 minutes.

While you are waiting, get out a plate to put the finished crepes on and some paper towels to put in between each made crepe as you stack them. Spray a medium size pan with ICB spray or olive oil sprayer and put on high heat for 2-3 minutes, then spray again with one more coating before starting the first crepe.



Take a 1/4 c measure cup to scoop out the batter and pour into a small circle in center of the pan, very quickly rock/swirl the pan in a circular motion holding a few inches above the heat to get the batter to thinly coat the pan. Then put it back on the burner.





The crepe should look like a super thin pancake. When the edges start to curl up (about 1-2 min) use a large spatula to flip the crepe over. Heat about a minute on the second side (until very lightly browned). Remove from pan and place on plate. Cover with paper towel. Repeat these steps for each crepe. Note: as the pan gets hotter the crepes will start cooking faster and may take as little as 30 seconds on each side. Always spray a new coat of ICB/olive oil before making the next crepe. Be sure to put one paper towel ( or a piece of paper towel) in between each crepe as you are stacking them to keep them from sticking together.


You can make the crepes ahead of time and keep in a zip lock or sealed container in the refrigerator to reheat with filling in them later. Or you can put the crepes aside for a few minutes while you make some fillings.

Variation:

If the whole wheat flour is a deal breaker, you can use white flour and the crepes will lose the whole grains but still be low in fat…

Makes 5-6 crepes ( about 5-6 inches diameter), 5-6 servings

Serving size : 1 crepe: Calories 66 Protein 4 g Carb 10 g Fiber 1.2 g Sugars 0 g Fat <1g Saturated fat <1 g Sodium 40 mg

Ideas for fillings:

Savory Spinach, Mushroom and Onion Filling with Creamy Dijon Basil Sauce



Sauce:

Ingredients:

2 tablespoons finely chopped fresh basil
2 tablespoons grainy Dijon mustard
½ cup low fat (2 %) milk

Put the chopped basil, Dijon mustard and milk in a blender for about 1-2 minutes on high speed until uniformly blended. Serve immediately when you finish the filled crepes, otherwise put in the fridge if it will not be used right away.

Makes about ½ cup, 4 servings

Serving size : 2 Tablespoons: Calories 23 Protein 3 g Carb 3 g Fiber 0 g Sugars 1 g Fat < 1g Saturated fat <1 g Sodium 191 mg

Filling:

Ingredients:

2 cups chopped fresh spinach (rinsed well before chopping)
¼ cup white onion, diced
1 cup crimini or button mushrooms, chopped
1/4 teaspoon crushed garlic or ½ clove diced
2 slices low fat cheese (Jarlsberg light or light provolone recommended)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Sauté the diced onion and garlic until almost brown in a pan sprayed with ICB or with olive oil sprayer (or a teaspoon of olive oil). Add the chopped mushrooms and sauté until browned, then add 2 cups of raw spinach and cover 1-2 minutes until spinach is soft. Remove from heat and set aside. Spray a clean pan (or wipe clean the one you just used to make the filling) with ICB or the olive oil sprayer (or a teaspoon of olive oil) and heat on high. Cut the two pieces of light cheese in half. Put four crepes in the pan and layer one of the cheese halves on one side of each crepe. Then divide the spinach/mushroom mixture between the four crepes, putting it on top of the cheese.



Fold the other side of each crepe over to close and heat about two minutes on each side. Note: if you use a smaller pan, cook two crepes at a time instead of four.



Makes enough for 4 small crepes

Serving size: 1/4 mixture (filling only) Calories 45 Protein 5 g Carb 3.5 g Fiber <1 g Sugars 2g Fat 2 g saturated fat <1 g Sodium 63 mg


Sweet Caramel Apple Dessert Crepes



Ingredients:

2 small gala apples, chopped
2 tablespoons of brown sugar,
ICB spray or 1 teaspoon light butter/margarine
fat free caramel sauce (such as Smuckers)
8 pecan halves, finely chopped (optional, for garnish)

Directions

Spray a small pan with ICB spray or coat with 1 teaspoon light margarine on medium-high heat. Put in the apple and sprinkle the brown sugar over it and sauté until soft, then set aside. Clean the pan or use a fresh one sprayed with ICB (or cooking spray). Place four crepes in the pan. Divide the apple mixture between the four crepes, placing it on one side of each crepe and fold the over to close.



Heat for two minutes on each side. Drizzle fat free caramel sauce (such as Smuckers) over each crepe. If desired, garnish with pecan pieces. Note: if you use a smaller pan, cook two crepes at a time instead of four.

Makes enough for 4 crepes

Serving size: 1/4 mixture (filling only) Calories 94 Protein 0.5 g Carbs 16 g Fiber 1.5 g Sugars 13g Fat 3.5 saturated fat 0 g Sodium 22 mg

1 comments:

Cheryl Forberg RD January 17, 2009 at 9:55 AM  

Looks delish Marie!
What time is dinner?

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