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Vegetable Cornmeal Crepes

Vegetable Cornmeal Crepes



 

Vegetable Cornmeal Crepes

Preparation Time: 45 minutes
Number of Servings:
6
Cups of Fruits and Vegetables Per Person: 2

Ingredients



Filling
  • 1 lb cooked new potatoes, cut into 1/2 inch pieces
  • 1 cup mushrooms, sliced
  • 1/2 medium red pepper, chopped
  • 2 tsp olive or vegetable oil
  • 2 small zucchini, coarsely shredded
  • 2 cups broccoli florets, steamed until crisp-tender
  • 3 Tbsp grated Parmesan cheese
  • 2 finely chopped fresh or (1/2 tsp dried) thyme leaves
  • 1/8 tsp salt
  • 1/4 tsp pepper
  • 6 Tbsp reduced-fat sour cream
  • Parsley sprigs
Vegetable Cornmeal Crepes
  • 1 cup all-purpose flour
  • 1/3 cup yellow cornmeal
  • 1 Tbsp sugar
  • 2-1/2 tsp baking powder
  • 3 Tbsp grated Parmesan cheese
  • 1-3/4 cup skim milk
  • 2 Tbsp melted margarine
  • 1 egg
  • 2 egg whites
  • vegetable cooking spray

Directions



Filling

  1.  In large skillet, sauté potatoes, mushrooms and pepper in oil until potatoes are beginning to brown, about 5 minutes.
  2. Stir in zucchini and broccoli; sauté until zucchini is tender about 3 minutes.
  3. Stir in cheese, thyme, salt and pepper.
  4. Spoon vegetable mixture in center of crepes (about 1/3 cup per crepe).
  5. Roll crepes and place, seam-sides down, on plates.
  6. Garnish with dollops of sour cream and parsley. 
Vegetable Cornmeal Crepes
  1. In medium bowl, mix dry ingredients and cheese; stir in milk, margarine, egg and egg whites until smooth.
  2. Spray crepe pan or small skillet with cooking spray; heat over medium heat.
  3. Spoon 3 Tbsp batter into skillet, rotating quickly so that batter covers bottom of pan in thin layer.
  4. Cook over medium heat until light brown on the bottom.
  5. Loosen edges of crepe with spatula; turn and cook until other side is light brown.
  6. Stack crepes between waxed paper and cover loosely with clean kitchen towel. 

Nutrition Facts


Serving Size: 2 crepes

Amount Per Serving

Calories 250
Calories from Fat 60 % Daily Value (DV)*
Total Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 35mg 12%
Sodium 260mg 11%
Total Carbohydrate 36g 12%
Dietary Fiber 3g 12%
Sugars 7g
Protein 12g
Vitamin A 30%
Vitamin C 100%
Calcium 25%
Iron 15%
* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 2
Meat: 0
Milk: 0
Fat: 1
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov



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