Healthy Recipes

Vegetable Breakfast Crepes
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Green bell pepper, diced 1/2 cup
Red bell pepper, diced 1/2 cup
Yellow bell pepper, diced 1/2 cup
Sweet onion, diced 1/2 cup
Mushrooms, sliced 1/2 cup
Canola oil 1 tablespoon
Ready-made crepes 4
Ingredients Measures
Fat-free milk 1 cup
Cornstarch 2 teaspoons
Parmesan cheese, finely grated 2 tablespoons
Cucumbers, diced 1/2 cup
Cayenne pepper 1/8 teaspoon
Canola oil 1 teaspoon

  1. In a large saucepan, heat oil and sweet onions until translucent and aromatic.
  2. Add mushrooms, salt and pepper and cook thoroughly.
  3. Add all of the bell peppers and cook slightly. Be careful not to overcook or they will lose their crispness.
  4. Fill and roll the crepes.
  5. To make sauce, heat a medium-size pan over high heat. When hot, add the oil.
  6. When the oil is hot, add the cucumbers and quickly sauté just to soften slightly.
  7. Remove from the heat and set aside.
  8. Prepare white sauce by mixing together milk, cornstarch, parmesan cheese, and cayenne pepper in a saucepan.
  9. Cook slowly, over low to medium heat, stirring frequently until sauce is semi-thick and smooth.
  10. Add cucumbers and pour over prepared crepes.

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

Tom Fraker for Melissa’s Variety Produce

Nutrition Facts
Serving Size ¼ recipe
Calories 100
Calories from Fat 15
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 5 mg
Sodium 135 mg
Total Carbohydrate 16 g
Dietary Fiber 1 g
Sugars 8 g
Proteins 5 g
Vitamin A 30% DV
Vitamin C 150% DV
Calcium 10% DV
Iron 2% DV
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