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Healthier Crepes Recipes continued...

2 large eggs (use higher omega-3 eggs if available)

2/3 cup low-fat milk

2/3 cup light or nonalcoholic beer

1/2 cup plus 1 tablespoon whole-wheat flour

1/2 cup plus 1 tablespoon unbleached white flour

Pinch salt

2 tablespoons canola oil

1 teaspoon dried basil leaves

1/2 teaspoon dried oregano leaves

  • Add eggs, milk, and beer to large mixing bowl and beat until blended.
  • Add flours, salt, canola oil, basil, and oregano to bowl with egg mixture and beat on medium until batter is smooth. Scrape sides of bowl midway. You can let the batter sit for an hour, or you can use it right away if desired.
  • Start heating a 10-inch nonstick crepe pan or skillet over medium heat. Coat it with canola cooking spray. Pour 1/4 cup of batter into the center of the crepe pan and tilt to cover bottom of the pan in a thin layer. Cook the crepe until it is just golden on one side (about 1 minute). Flip it over and cook until other side is golden (about 30 seconds).

Yield: 8 crepes

Per crepe: 123 calories, 4.5 g protein, 14 g carbohydrate, 5 g fat, 0.8 g saturated fat, 2.5 g monounsaturated fat, 1.3 g polyunsaturated fat, 54 mg cholesterol, 1.3 g fiber, 35 mg sodium. Calories from fat: 38%.

NOTE: You can easily adapt this recipe to make Zucchini Parmesan Herb Crepes. You'll need 4-5 whole zucchini, plus 1 1/2 cups of shredded Parmesan. Cook each crepe as described in the above directions. But before you flip each crepe over to cook the second side, sprinkle about 3 tablespoons of shredded Parmesan over the top, then lay about 1/2 cup of steamed zucchini slices down the center. Then flip over to make a filled crepe.

WebMD Weight Loss Clinic members: Journal as 1 slice whole-grain bread + 1 teaspoon oil + 1/2 cup vegetables without added fat + 1 ounce low-fat cheese

Per crepe: 166 calories, 8.5 g protein, 17 g carbohydrate, 6.8 g fat, 2.3 g saturated fat, 2.6 g monounsaturated fat, 1.3 g polyunsaturated fat, 61 mg cholesterol, 2.5 g fiber, 112 mg sodium. Calories from fat: 38%.

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