Ingredients
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eggs
- 2
- 2
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milk (non-fat)
- 2/3 cup
- 2/3 cup
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water
- 1/2 cup
- 1/2 cup
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olive oil
- 1 tbsp
- 1 tbsp
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salt (optional)
- 1/4 tsp
- 1/4 tsp
-
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whole wheat flour
- 1 cup
- 1 cup
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nonstick cooking spray
- 1
- 1
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broccoli florets
- 4 cup
- 4 cup
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nonstick cooking spray
- 1
- 1
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small onion (small dice)
- 1/2
- 1/2
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deli ham ((1/2 ounce each), diced)
- 8 slice
- 8 slice
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egg whites
- 4
- 4
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fat free half-and-half
- 1/4 cup
- 1/4 cup
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black pepper
- 1/4 tsp
- 1/4 tsp
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Parmesan cheese (shredded)
- 1/4 cup
- 1/4 cup
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Directions
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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.
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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.
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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.
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Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
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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.
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Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
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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.
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Fill and roll each crepe with 1/2 cup egg and vegetable scramble.