Nutrition per serving may change if servings are adjusted.
1/2 cup whole-wheat flour, preferably white whole-wheat (see Tips)
1/2 cup all-purpose flour
1/4 teaspoon salt
3 large eggs
1/2 cup low-fat milk
2 teaspoons canola oil or melted butter
1/2 cup seltzer water
1/4 cup low-fat plain yogurt
1/4 cup low-fat mayonnaise
4 tablespoons lemon juice, divided
2 tablespoons water
1 tablespoon chopped fresh tarragon, plus more for garnish
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, divided
12 cups frisee or mixed salad greens
1 tablespoon extra-virgin olive oil
6 poached eggs (see Tips)
Process whole-wheat flour, all-purpose flour, 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.
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.
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.
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.
Combine yogurt, mayonnaise, 2 tablespoons lemon juice, water, tarragon and 1/8 teaspoon each salt and pepper in a small bowl. Toss greens in a large bowl with oil, the remaining 2 tablespoons lemon juice and 1/8 teaspoon each salt and pepper.
To assemble, place a crepe on a clean cutting board. Spread 2 tablespoons of the yogurt dressing 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. Top with about 1 cup of the salad and place a poached egg on top. Garnish with tarragon, if desired.
Make Ahead Tip: To make ahead: Prepare the batter through Step 1 and refrigerate for up to 12 hours; refrigerate crepes between sheets of wax paper and wrapped in plastic for up to 2 days.
White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available at large supermarkets and natural-foods stores and online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.
To poach eggs, fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add 1/4 cup distilled white vinegar. Reduce to a gentle simmer: the water should be steaming and small bubbles should come up from the bottom of the pan. Working with one at a time, break an egg into a small bowl, submerge the lip of the bowl into the simmering water and gently add the egg. (Don't poach more than 4 at a time in a large skillet or pot.) Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean dish towel to drain for a minute before serving.
275 calories;14 g fat(3 g sat); 4 g fiber; 24 g carbohydrates; 15 g protein; 197 mcg folate; 283 mg cholesterol; 3 g sugars; 0 g added sugars; 3470 IU vitamin A; 22 mg vitamin C; 152 mg calcium; 5 mg iron; 426 mg sodium; 550 mg potassium
Vitamin A (70% daily value), Folate (50% dv), Vitamin C (37% dv), Iron (26% dv), Potassium (16% dv), Calcium (15% dv)