Crepes (and fillings)
20 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ******** CREPES ********** | ||
| 1 | cup | Cold water |
| 1 | cup | Cold nonfat milk |
| 1 | Egg | |
| 4 | Egg whites | |
| ½ | teaspoon | Salt (or less) |
| 2 | cups | Sifted all-purpose flour |
| 2 | tablespoons | Vegetable oil |
| *****HERB-CHEESE FILLING**** | ||
| 1½ | cup | Low-fat cottage or ricotta cheese |
| 1 | Green onion, minced | |
| dash | Basil | |
| dash | Chopped fresh parsley | |
| Salt and freshly ground | ||
| CHEESE-HERB FILLING | ||
| SWEET CHEESE FILLING black pepper to taste | ||
| 2 | teaspoons | Margarine |
| Tomato slices for garnish | ||
| ****SWEET CHEESE FILLING**** | ||
| ¾ | cup | Low-fat cottage cheese |
| 2 | ounces | Neufchatel cheese (light cream cheese) |
| 2 | teaspoons | Vanilla |
| 2 | teaspoons | Freshly squeezed lemon juice |
| ¼ | teaspoon | Grated lemon peel |
| 1 | tablespoon | Margarine |
| ½ | cup | Low-fat vanilla yogurt |
| 1 | cup | Berries or sliced fruit in season |
Directions
FOR CREPES: Put cold water, milk, egg, egg whites and salt into blender; add flour, then oil. Blend at top speed, stopping to scrape flour from the sides.
Cover and refrigerate 2 hours. (This is an important step; it allows the flour particles to expand in the liquid and ensures a tender, thin crepe. The batter should have a very light, creamy texture - just thick enough to coat a wooden spoon.) For each crepe, heat a 6-inch nonstick frying pan over moderately high heat. When hot, pour a scant ¼ cup of the batter into the skillet; immediately rotate pan until batter covers bottom. Cook until light brown; turn and brown the other side. Slide onto a warm plate and proceed in the same manner with the rest of the batter.
Put waxed paper between the crepes as you stack them. Keep crepes covered to prevent them from drying out. They are now ready to be filled.
Makes 20 - 6 inch crepes. 1 crepe = 1 servng.
Nutritional information per serving: calories - 65, protein - 3 gm., fat - 2 gm., carbohydrates - 10 gm., cholesterol - 14 mg., fiber - ⅖ gm., sodium - 47 mg., potassium - 44 mg. Diabetic Exchanges: Bread/Starch - 1.
SERVING, STORING, OR FREEZING OF CREPES: Fill, fold, or roll and serve immediately.
Prepare ahead. Pile up individually between layers of waxed paper. Wrap in foil, refrigerate, and reheat when ready to fill.
Prepare in advance. Then freeze and reheat at the last minute. Wrap in heavy foil to freeze. They will keep for weeks.
Mix cheese, onion, and herbs. Season with salt an pepper. Fill each crepe with 3 to 4 Tablespoons of filling.
In a skillet over medium heat, lightly brown crepes in margarine.
Garnish with tomato slices and serve. Makes enough for 6 servings of ¼ cup.
Nutritional information per serving: calories - 63, protein - 8 gm., fat - 3 gm., carbohydrates - 2 gm., cholesterol - 5 mg., fiber - ⅒ gm., sodium - 278 mg., potassium - 63 mg. Diabetic Exchanges: Lean Meat - 1.
Prepare crepes and set aside. Blend cheeses, vanilla, lemon juice, and peel. Fill each crepe with ¼ cup of the mixture and roll.
In a nonstick skillet, saute filled crepes in margarine until lightly browned. Top with low-fat yogurt and sliced fruit. Makes 4 servings of ¼ each.
Nutrtitional information per serving: calories - 160, protein - 8 gm., fat - 8 gm., carbohydrates - 14 gm., cholesterol - 16 mg., fiber - 1½ gm., sodium - 282 mg., potassium - 162 mg. Diabetic Exchanges: Lean Meat - 1, Fruit - 1, Fat - 1.
FROM: The UCSD Healthy Diet for Diabetes by: Susan Algert, M.S., R.D., Barbara Grasse, R.D., C.D.E., Annie Durning, M.S., R.D. copyright 1990.