Savory Egg, Ham, and Cheese Crepes - 9g Carbs, 1g Fiber
From: The South Beach Diet - Phase 2
If a wheat or gluten allergy won't usually allow you to enjoy crepes, then
this delicious breakfast dish is for you! Chickpea flour — a nonwheat, gluten-free flour made from ground dried chickpeas — creates filling,
protein- and iron-rich crepes that are just as tasty as they are nutritious.
Look for the flour in your health food store. If you have some fresh herbs
on hand, add a chopped tablespoon or two just before rolling up the crepes.
Serves: 4
--> Crepe Batter
1/3 cup chickpea flour
1/3 cup 1 percent milk
1 Tbsp PLUS 1 1/2 tsp warm water
1 large egg
1 Tbsp PLUS 1 1/2 tsp canola oil
1/8 tsp freshly ground black pepper
--> Crepes
2 tsp canola oil, divided
4 (1-oz) slices low-fat, low-sodium boiled or smoked ham (not honey glazed)
4 (3/4-oz) slices reduced-fat Swiss cheese
4 large eggs, lightly beaten
Salt and freshly ground black pepper
--> For the crepe batter
Puree flour, milk, water, egg, oil, salt, and pepper in a blender until
smooth, about 1 minute. Set aside to rest for 15 minutes.
--> For the crepes
Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crepe pan
over medium heat. Add 2 tablespoons of the batter, tilting the pan so
that batter forms a thin layer. Cook until edges begin to brown, about
1 minute. Carefully flip the crepe over and cook until golden on the
bottom, about 1 more minute. Transfer crepe, golden-side down, to a
plate. Without adding any additional oil, repeat with remaining batter, stacking crepes, to make all 4 crepes.
Lay each crepe, golden-side down, on a serving plate. Top each with 1 ham
slice and 1 cheese slice.
Season eggs with salt and pepper. Heat remaining oil in a nonstick skillet
over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crepes, roll up, and serve.
Serves: 4
Nutrition per Serving:
270 Calories, 16g Total Fat, 3.5g Sat, 20g Protein, 9g Carbs, 1g Fiber,
530mg Sodium
