Vegetable Breakfast Crepes

Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation

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

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Servings	4
Preparation Time	30 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation

Filling Ingredients

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

Spicy Low Fat Cucumber White Sauce Ingredients

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

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

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

Source
Tom Fraker for Melissa’s Variety Produce

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