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Food and Nutrition

Cooking with Barbara Brown

 

 

Vegetable Cornmeal Crepes

 Crepes:

  • 1 cup all-purpose flour

  • 1/3 cup yellow cornmeal

  • 1 tablespoon sugar

  • 2-1/2 teaspoons baking powder

  • 3 tablespoons grated Parmesan cheese

  • 1-3/4 cup fat-free milk

  • 2 tablespoons melted margarine

  • 1 egg

  • 2 egg whites

  • vegetable cooking spray

Filling:

  • 1 pound cooked new potatoes, cut into ˝ inch pieces

  • 1 cup mushrooms, sliced

  • 1/2 medium red pepper, chopped

  • 2 teaspoons olive or vegetable oil

  • 2 small zucchini, coarsely shredded

  • 2 cups broccoli florets, steamed until crisp-tender

  • 3 tablespoons grated Parmesan cheese

  • 2 teaspoons finely chopped fresh or ˝ teaspoon dried thyme leaves

  • 1/8 teaspoon salt

  • 1/4 teaspoon pepper

  • 6 tablespoons reduced-fat sour cream

  • Parsley sprigs

To make crepes:

  1. In medium bowl, mix dry ingredients and cheese; stir in milk, margarine, egg and egg whites until smooth.

  2. Spray crepe pan or small skillet with cooking spray; heat over medium heat.

  3. Spoon 3 tablespoons batter into skillet, rotating quickly so that batter covers bottom of pan in thin layer.

  4. Cook over medium heat until light brown on the bottom.

  5. Loosen edges of crepe with spatula; turn and cook until other side is light brown.

  6. Stack crepes between waxed paper and cover loosely with clean kitchen towel.  Makes 12 to 16 crepes, 2 per serving.

To make filling: 

  1. In large skillet, sauté potatoes, mushrooms and pepper in oil until potatoes are beginning to brown, about 5 minutes.

  2. Stir in zucchini and broccoli; sauté until zucchini is tender about 3 minutes.

  3. Stir in cheese, thyme, salt and pepper.

  4. Spoon vegetable mixture in center of crepes (about 1/3 cup per crepe).

  5. Roll crepes and place, seam-sides down, on plates.

  6. Garnish with dollops of sour cream and parsley.

Vegetable Cornmeal Crepes

Yields 6 servings (2 crepes per serving). 

Nutrition Facts
Servings per recipe: 6.....................
Amount Per Serving
Calories 3487..........................                      Calories from fat 81
............................................................           % Daily Value
Total Fat 9g ............................     81                          413%
.........   Saturated Fat 2g1                                           2112%
Cholesterol 42mg.....3                                                   14%
Sodium 470mg........                                            n        20%
Carbohydrate 47g............                                             16%
............Dietary Fiber 4g........                                      9  17%
Protein 13g................................................                    26%
Vitamin A: 39%            Vitamin C: 107%              Folacin: 23%
Calcium: 32%.........        Iron: 17%                  Potassium: 26% 

Source: Modified from original source: National Center for Chronic Disease and Health Promotion 5 A Day at http://www.cdc.gov/nccdphp/dna/5ADay/recipes/vegetable_cornmeal_crepes.htm

Provided by:

Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu