194412 Health Library | Health and Wellness | Wellmont Health System
  • Vegetable Cornmeal Crepes

    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

    Crepes

    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 ExchangeFruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 1; Carbs: 1; Other: 0Diabetic 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.

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