Easy Whole-Grain Crepes

Easy Whole-Grain Crepes

This basic recipe makes a tasty wrap for any type of filling. In this method, we fold the crepe into a square leaving a little “window” in the middle to show off what’s inside, but you can simply roll the crepe over a filling or fold it in half. Try lightly sweetened ricotta and a drizzle of apricot jam inside or, for a savory crepe, fill the crepes with sautéed spinach, mushrooms and garlic.

From EatingWell: January/February 2012
Yield: 6 crepes
Active Time: 25 minutes
Total Time: 55 minutes (including 30 minutes resting time)

Ingredients

  1. 1/2 cup whole-wheat flour, preferably white whole-wheat (see Tip)
  2. 1/2 cup all-purpose flour
  3. 1 teaspoon sugar (optional)
  4. 1/4 teaspoon salt
  5. 3 large eggs
  6. 1/2 cup low-fat milk
  7. 2 teaspoons canola oil or melted butter
  8. 1/2 cup seltzer water

Preparation

  1. Process whole-wheat flour, all-purpose flour, sugar (for sweet crepes), salt, eggs, milk and oil (or butter) in a blender or food processor until smooth, scraping the sides once or twice. Transfer to a bowl, cover and refrigerate for at least 30 minutes or overnight.
  2. Slowly whisk seltzer into the batter. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Ladle 1/3 cup batter into the center of the pan; immediately tilt and rotate the pan to spread evenly over the bottom.
  3. Cook until the underside is lightly browned, about 30 seconds to 1 minute. Using a heatproof silicon or rubber spatula, lift the edge, then quickly grasp the crepe with your fingers and flip. Cook until the second side is lightly browned, about 20 seconds. Slide onto a plate.
  4. Repeat with the remaining batter, spraying the pan as needed and stacking crepes as you go. If the pan begins to smoke, reduce the heat to medium. As you prepare your filling, cover crepes with a clean kitchen towel or keep warm in a 200°F oven.
  5. To assemble, place a crepe on a clean cutting board. Spread a filling of your choice in the center, leaving a 1- to 2-inch border. Fold in the sides to make a square shape, leaving a “window” in the center. Press down on the corners, as necessary, to help keep the crepe folded.

Tips & Notes

Nutrition

Nutrition Per Serving: 129 calories; 4 g fat (1 g sat, 2 g mono); 94 mg cholesterol; 16 g carbohydrates; 6 g protein; 1 g fiber; 142 mg sodium; 90 mg potassium.

Nutrition Bonus:

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 medium-fat meat, 1/2 fat