Vegetable cheese dinner crepes
IvoryParchment
Posts: 651 Member
A very light healthy entree. The calories are per crepe; 3-4 crepes is a reasonable serving.
Crepes
¼ cup skim milk
¼ cup water
1/8 tsp salt
1 egg
1 Tbsp melted unsalted butter
6 Tbsp all purpose flour
Blend at high speed for 1 minute. Let stand in refrigerator an hour to let the bubbles come out.
Warm the warming compartment of your oven.
Heat a nonstick frypan on heat level 7-8 on a scale of ten for your stovetop burner
Spray quickly with cooking oil spray. (< 1 second)
Pour in a scant 3 Tbsp of batter and swirl pan to cover the bottom. It will be about the thickness of poster paper. It should just coat the bottom but not the sides.
When edges brown, use a very thin plastic spatula or knife to loosen the edges until the crepe can slide. Slide it browned side down onto a plate in the warming compartment, then make the rest.
Repeat the cooking oil spray about every other crepe.
Makes 7 crepes.
Vegetable-cheese crepe filling
1 Tbsp extra virgin olive oil
1 small yellow onion, chopped (100 g)
1 large red bell pepper, chopped (150 g)
¼ cup chopped green herbs, mostly parsley, but also
rosemary, sage, thyme, tarragon, etc. (I had labels on those suckers when I planted them, but the birds found it
amusing to pull them all out and scatter them)
10 oz baby Portobello mushrooms, chopped
4 grinds fresh ground black pepper
½ tsp salt
1¼ cups Breakstone nonfat cottage cheese (no substitution)
Have all chopped vegetables ready, and have crepe batter finished resting an hour.
Put olive oil in a nonstick wok, preferably the type with circular grooves to hold oil, so the vegetables cook on the oil instead of in the oil. Heat.
Add onion and pepper. Saute until soft.
Add mushrooms, herbs, and black pepper. Saute until mushroom juice comes out, and then dries up again.
Add salt. Set aside.
Make the crepes and put in warming drawer.
Reheat the filling. Add the cottage cheese and just heat through.
Put in crepes and stretch them around the filling to wrap. Serve with seams on the bottom.
Fills 7 crepes.
Nutrition: per crepe
calories 108
carbs 11 g
fat 4 g
protein 7 g
Crepes
¼ cup skim milk
¼ cup water
1/8 tsp salt
1 egg
1 Tbsp melted unsalted butter
6 Tbsp all purpose flour
Blend at high speed for 1 minute. Let stand in refrigerator an hour to let the bubbles come out.
Warm the warming compartment of your oven.
Heat a nonstick frypan on heat level 7-8 on a scale of ten for your stovetop burner
Spray quickly with cooking oil spray. (< 1 second)
Pour in a scant 3 Tbsp of batter and swirl pan to cover the bottom. It will be about the thickness of poster paper. It should just coat the bottom but not the sides.
When edges brown, use a very thin plastic spatula or knife to loosen the edges until the crepe can slide. Slide it browned side down onto a plate in the warming compartment, then make the rest.
Repeat the cooking oil spray about every other crepe.
Makes 7 crepes.
Vegetable-cheese crepe filling
1 Tbsp extra virgin olive oil
1 small yellow onion, chopped (100 g)
1 large red bell pepper, chopped (150 g)
¼ cup chopped green herbs, mostly parsley, but also
rosemary, sage, thyme, tarragon, etc. (I had labels on those suckers when I planted them, but the birds found it
amusing to pull them all out and scatter them)
10 oz baby Portobello mushrooms, chopped
4 grinds fresh ground black pepper
½ tsp salt
1¼ cups Breakstone nonfat cottage cheese (no substitution)
Have all chopped vegetables ready, and have crepe batter finished resting an hour.
Put olive oil in a nonstick wok, preferably the type with circular grooves to hold oil, so the vegetables cook on the oil instead of in the oil. Heat.
Add onion and pepper. Saute until soft.
Add mushrooms, herbs, and black pepper. Saute until mushroom juice comes out, and then dries up again.
Add salt. Set aside.
Make the crepes and put in warming drawer.
Reheat the filling. Add the cottage cheese and just heat through.
Put in crepes and stretch them around the filling to wrap. Serve with seams on the bottom.
Fills 7 crepes.
Nutrition: per crepe
calories 108
carbs 11 g
fat 4 g
protein 7 g
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