Vegetable Cornmeal Crepes
Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation
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 |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
Servings | 6 |
Preparation Time | 45 minutes |
Cups of Fruits and Vegetables Per Person: 2.0
Ingredients and Preparation
Vegetable Filling
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 |
Crepes
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
- In medium bowl, mix dry ingredients and cheese; stir in milk, margarine, egg and egg whites until smooth.
- Spray crepe pan or small skillet with cooking spray; heat over medium heat.
- Spoon 3 Tbsp. batter into skillet, rotating quickly so that batter covers bottom of pan in thin layer.
- Cook over medium heat until light brown on the bottom.
- Loosen edges of crepe with spatula; turn and cook until other side is light brown.
- Stack crepes between waxed paper and cover loosely with clean kitchen towel.
- Vegetable Filling Directions
- In large skillet, sauté potatoes, mushrooms, and pepper in oil until potatoes are beginning to brown, about 5 minutes.
- Stir in zucchini and broccoli; sauté until zucchini is tender about 3 minutes.
- Stir in cheese, thyme, salt and pepper.
- Spoon vegetable mixture in center of crepes (about 1/3 cup per crepe).
- Roll crepes and place, seam-sides down, on plates.
- Garnish with dollops of sour cream and parsley.
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. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.