Summer Vegetable Crepes - 25g Carbs, 3g Fiber
From: EatingWell - July/August 2008
Crepes aren't just for dessert—they make a quick and savory weeknight
dinner. Here they're filled with ricotta cheese, green beans, zucchini
and corn and topped with a chive-cream sauce. Don't skip the step of
placing a piece of parchment or wax paper under each crepe as you fill
it—without it, the crepes are tricky to roll. Serve with: A tossed
salad.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight
| High calcium
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
1/3 cup reduced-fat sour cream
1/2 cup chopped fresh chives, divided, plus more for garnish
3 Tbsp low-fat milk
2 tsp lemon juice
3/4 tsp salt, divided
1 Tbsp extra-virgin olive oil
2 cups chopped zucchini
1 1/4 cups chopped green beans
1 cup fresh corn kernels, (from 1 large ear; see Tip)
1 cup part-skim ricotta cheese
1/2 cup shredded Monterrey Jack cheese
1/4 tsp freshly ground pepper
4 9-inch "ready-to-use" crepes, (see Tip)
Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt
in a small bowl until combined. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add zucchini,
green beans and corn and cook, stirring, until beginning to brown, 6 to 8
minutes. Reduce heat to low; stir in ricotta, Monterrey Jack, the remaining
1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring
gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
To roll crepes, place one on a piece of parchment or wax paper (or leave
it on the piece of plastic separating the crepes in the package). Spoon
one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center
of the crepe. Use the paper (or plastic) to help you gently roll the crepe
around the filling. Place the crepe seam-side down on a dinner plate.
Repeat with the remaining crepes and filling. Serve each crepe topped with
2 tablespoons of the reserved sauce and more chives, if desired.
Tips & Notes
Tips: To remove kernels, stand a cob on its stem end in a bowl and slice
them off with a sharp, thin-bladed knife.
"Ready-to-use" crepes are fast and convenient. Look for them in the
produce section of the market or near refrigerated tortillas.
Servings: 4
Nutrition per Serving:
302 Calories, 17g Fat, 8g Sat, 6g Mono, 46mg Cholesterol, 15g Protein,
25g Carbs, 3g Fiber, 687mg Sodium, 485mg Potassium
Nutrition Bonus: Calcium & Vitamin C (35% daily value), Vitamin A (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 1 1/2 medium-fat meat, 1 fat
