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Crazy for Crepes: Recipes and Tips

This versatile French import works for breakfast, lunch, dinner, or dessert.

Healthier Crepes Recipes continued...

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%.

Blender Crepes

WebMD Weight Loss Clinic members: Journal as 1 slice of whole-grain bread

These can be used in entrée or dessert crepes recipes.

1 1/2 cups low-fat milk

1/2 cup plus 1 tablespoon whole-wheat flour

1/2 cup plus 1 tablespoon unbleached white flour

2 large eggs (higher omega-3 if available)

1/4 cup egg substitute (or 2 egg whites)

1 tablespoon granulated sugar

1/4 teaspoon salt

1 tablespoon canola oil

  • Add milk, flours, eggs, egg substitute, sugar, and salt to blender (or electric mixer) and mix together for about 20 seconds. Scrape down sides of the blender or bowl, add the canola oil, and blend for about a minute more.
  • Cover and refrigerate batter in blender container for about an hour. (If you can't wait, go ahead and make the crepes; they still turn out fine).
  • Reblend batter for about 10 seconds while heating a nonstick crepe pan or skillet over medium-high heat.
  • When pan is hot, coat with canola cooking spray and pour 1/4 cup of batter into the pan, tilting pan quickly to coat bottom and form a circle. When top of crepe starts looking dry and bottom is golden (about 45 seconds), loosen edges with spatula and flip crepe over. Cook other side about 30 seconds (brown spots will start appearing on the bottom side).
  • Transfer crepe to a plate and repeat the last step with remaining batter.

Yield: 12 crepes

Per crepe: 82 calories, 4 g protein, 11 g carbohydrate, 2.5 g fat, 0.6 g saturated fat, 1.1 g monounsaturated fat, 0.8 g polyunsaturated fat, 36 mg cholesterol, 1 g fiber, 79 mg sodium. Calories from fat: 27%.

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