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How to Make Savory Crepes
These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.
20 min prep time
30 min cook time
4servings
2 crepes
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Step-By-Step Instructions:
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To make the crepe batter, place whole wheat flour in a large bowl. In a separate bowl, whisk all the eggs, milk, water and olive oil in a medium bowl. Add to the flour and mix well. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
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Spray a 10-inch nonstick sauté pan with cooking spray and heat over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
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Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
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Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
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Spray a nonstick sauté pan with cooking spray and heat over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
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Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
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In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
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Fill and roll each crepe with 1/2 cup egg and vegetable scramble.
Nutrition facts
4 Servings
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Serving Size
2 crepes
- Amount per serving Calories 270
- % Daily value*
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Total Fat
9g
12%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 105mg 35%
- Sodium 410mg 18%
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Total Carbohydrate
30g
11%
- Dietary Fiber 5g 18%
- Total Sugars 5g
- Added Sugars 0g 0%
- Protein 19g
- Potassium 640mg 14%
Ingredients
eggs
2 large
milk (non-fat)
2/3 cup
water
1/2 cup
Extra Virgin Olive Oil
1 tbsp
Kosher Salt (optional)
1/4 tsp
whole wheat flour
1 cup
nonstick cooking spray
2 sprays, 0.5g
broccoli florets
4 cup
onion(s) (diced)
1/2 small
reduced sodium deli style ham (diced)
3 oz
egg whites
4 large
fat free half-and-half
1/4 cup
black pepper
1/4 tsp
Parmesan cheese (grated)
2 tbsp
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