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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
4servings
2 crepes
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Step-By-Step Instructions:
- Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
- Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
- 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.
- Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
- Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
- Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
- 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.
- Fill and roll each crepe with 1/2 cup egg and vegetable scramble.
Nutrition facts
4 Servings
-
Serving Size
2 crepes
- Amount per serving Calories 270
-
Total Fat
8g
- Saturated Fat 2.2g
- Trans Fats 0g
- Cholesterol 110mg
- Sodium 445mg
-
Total Carbohydrate
31g
- Dietary Fiber 6g
- Total Sugars 6g
- Added Sugars 0g
- Protein 21g
- Potassium 640mg
- Phosphorous 0mg
Ingredients
eggs
2
milk (non-fat)
2/3 cup
water
1/2 cup
olive oil
1 tbsp
salt (optional)
1/4 tsp
whole wheat flour
1 cup
nonstick cooking spray
1
broccoli florets
4 cup
nonstick cooking spray
1
small onion (small dice)
1/2
deli ham ((1/2 ounce each), diced)
8 slice
egg whites
4
fat free half-and-half
1/4 cup
black pepper
1/4 tsp
Parmesan cheese (shredded)
1/4 cup
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