194418 Health Library | Health and Wellness | Wellmont Health System
  • Vegetable Breakfast Crepes

    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

    Spicy Low Fat Cucumber White Sauce 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
    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 ExchangeFruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 0; 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.

    SourceTom Fraker for Melissa’s Variety Produce

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