Healthy Recipes

Vegetable Cornmeal Crepes
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Servings: 6
Ingredients and Preparation
Ingredients Measures
Cooked new potatoes, cut into ½ inch pieces 1 pound
Mushrooms, sliced 1 cup
Medium red pepper, chopped ½
Olive or vegetable oil 2 teaspoons
Small zucchini, coarsely shredded 2
Broccoli florets, steamed until crisp-tender 2 cups
Grated Parmesan cheese 3 tablespoons
Thyme leaves ½ teaspoon dried, or 2 teaspoons fresh, finely chopped
Salt 1/8 teaspoon
Pepper ¼ teaspoon
Reduced-fat sour cream 6 tablespoons
 Parsley sprigs
Ingredients Measures
All-purpose flour 1 cup
Yellow cornmeal 1/3 cup
Sugar 1 tablespoon
Baking powder 2½  teaspoon
Grated Parmesan cheese 3 tablespoons
Skim milk 1¾ cup
Melted margarine 2 tablespoons
Egg 1
Egg whites 2
Vegetable cooking spray  


Crepe Directions
  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.
Vegetable Filling Directions
  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.

Diabetic Exchange
Fruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 1; Carbs: 1; Other: 0


Nutrition Facts
Serving Size 2 crepes
Calories 250
Calories from Fat 60
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 35 mg
Sodium 260 mg
Total Carbohydrate 36 g
Dietary Fiber 3 g
Sugars 7 g
Proteins 12 g
Vitamin A 30% DV
Vitamin C 100% DV
Calcium 25% DV
Iron 15% DV
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