Savory Crepes

Savory Crepes
Summary

These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.

  • Prep time
    20 min
  • Servings
    4 Servings
  • Serving size
    2 crepes
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    2 crepes
  • Amount per serving Calories 270

  • Total Fat 8g
    • Saturated Fat 2g
  • Cholesterol 110mg
  • Sodium 450mg
  • Total Carbohydrate 31g
    • Dietary Fiber 6g
    • Total Sugars 6g
  • Protein 21g
  • Potassium 640mg

Choices/Exchanges: 1 Vegetable, 2 Lean protein, 1 1/2 Starch, 1 Fat

Ingredients

Ingredients

  • eggs
    2
  • milk (non-fat)
    2/3 cup
  • water
    1/2 cup
  • olive oil
    1 tbsp
  • salt (optional)
    1/4 tsp
  • whole wheat flour
    1 cup
  • nonstick cooking spray
    1
  • broccoli florets
    4 cup
  • nonstick cooking spray
    1
  • small onion (small dice)
    1/2
  • deli ham ((1/2 ounce each), diced)
    8 slice
  • egg whites
    4
  • fat free half-and-half
    1/4 cup
  • black pepper
    1/4 tsp
  • Parmesan cheese (shredded)
    1/4 cup
Directions

Directions

  1. Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.

  2. Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.

  3. Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.

  4. Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.

  5. Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.

  6. Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.

  7. In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.

  8. Fill and roll each crepe with 1/2 cup egg and vegetable scramble.

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