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The Recipe Instructions |
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Ingredients
1 ******** crepes **********
1 cup cold water
1 cup cold nonfat milk
1 egg
4 egg whites
1/2 tsp salt (or less)
2 cup sifted all-purpose flour
2 tbsp vegetable oil
1 *****herb-cheese filling****
1 1/2 cup low-fat cottage or ricotta cheese
1 green onion, minced
1 dash basil
1 dash chopped fresh parsley
1 salt and freshly ground black peppe, r to taste
2 tsp margarine
1 tomato slices for garnish
1 ****sweet cheese filling****
3/4 cup low-fat cottage cheese
2 oz neufchatel cheese (light cream chee, se)
2 tsp vanilla
2 tsp freshly squeezed lemon juice
1/4 tsp grated lemon peel
1 tbsp margarine
1/2 cup low-fat vanilla yogurt
1 cup berries or sliced fruit in season
Directions
FOR CREPES: Put cold water, milk, egg, egg whites and salt into
blender; add flour, then oil. Blend at top speed, stopping to scrape flour
from the sides.
Cover and refrigerate 2 hours. (This is an important step; it allows
the flour particles to expand in the liquid and ensures a tender, thin
crepe. The batter should have a very light, creamy texture - just thick
enough to coat a wooden spoon.)
For each crepe, heat a 6-inch nonstick frying pan over moderately high
heat. When hot, pour a scant 1/4 cup of the batter into the skillet;
immediately rotate pan until batter covers bottom. Cook until light brown;
turn and brown the other side. Slide onto a warm plate and proceed in the
same manner with the rest of the batter.
Put waxed paper between the crepes as you stack them. Keep crepes
covered to prevent them from drying out. They are now ready to be filled.
Makes 20 - 6 inch crepes. 1 crepe = 1 servng.
Nutritional information per serving: calories - 65, protein - 3 gm.,
fat - 2 gm., carbohydrates - 10 gm., cholesterol - 14 mg., fiber - 0.4 gm.,
sodium - 47 mg., potassium - 44 mg. Diabetic Exchanges: Bread/Starch - 1.
SERVING, STORING, OR FREEZING OF CREPES: Fill, fold, or roll and serve
immediately.
Prepare ahead. Pile up individually between layers of waxed paper. Wrap
in foil, refrigerate, and reheat when ready to fill.
Prepare in advance. Then freeze and reheat at the last minute. Wrap in
heavy foil to freeze. They will keep for weeks.
CHEESE-HERB FILLING
Mix cheese, onion, and herbs. Season with salt an pepper. Fill each
crepe with 3 to 4 Tablespoons of filling.
In a skillet over medium heat, lightly brown crepes in margarine.
Garnish with tomato slices and serve. Makes enough for 6 servings of 1/4
cup.
Nutritional information per serving: calories - 63, protein - 8 gm.,
fat - 3 gm., carbohydrates - 2 gm., cholesterol - 5 mg., fiber - 0.1 gm.,
sodium - 278 mg., potassium - 63 mg. Diabetic Exchanges: Lean Meat - 1.
SWEET CHEESE FILLING
Prepare crepes and set aside. Blend cheeses, vanilla, lemon juice, and
peel. Fill each crepe with 1/4 cup of the mixture and roll.
In a nonstick skillet, saute filled crepes in margarine until lightly
browned. Top with low-fat yogurt and sliced fruit. Makes 4 servings of 1/4
each.
Nutrtitional information per serving: calories - 160, protein - 8 gm.,
fat - 8 gm., carbohydrates - 14 gm., cholesterol - 16 mg., fiber - 1.5 gm.,
sodium - 282 mg., potassium - 162 mg. Diabetic Exchanges: Lean Meat - 1,
Fruit - 1, Fat - 1.
FROM: The UCSD Healthy Diet for Diabetes by: Susan Algert, M.S., R.D.,
Barbara Grasse, R.D., C.D.E., Annie Durning, M.S., R.D. copyright 1990.
Servings: 20
Diet Crepes (And Fillings) Recipe brought to you by Diet Recipes To-Go
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