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Asparagus, Zucchini, and Sweet Pepper Crepes with Orange Cream
Asparagus, Zucchini, and Sweet Pepper Crepes with Orange Cream
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From: Diabetic Living Magazine
A delicious vegetarian dinner option, these homemade whole-wheat and flax crepes are filled with asparagus, zucchini and sweet peppers and a heathier cream sauce made with a blend of tofu and Greek yogurt.
- By: Diabetic Living Magazine
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- Orange Cream
- 4 ounces soft tofu (fresh bean curd)
- ½ teaspoon finely shredded orange peel
- 3 tablespoons orange juice
- 2 tablespoons plain fat-free Greek yogurt
- ¼ teaspoon snipped fresh dill
- ¼ teaspoon salt, divided
- ¼ teaspoon black pepper, divided
- Whole-Wheat and Flax Crepes
- ½ cup low-fat milk (1%)
- 2 tablespoons refrigerated or frozen egg product, thawed
- ¼ cup all-purpose flour
- 1 tablespoon whole-wheat flour
- 1½ teaspoons flaxseed meal
- 1 teaspoon vegetable oil
- 1 pinch salt
- Nonstick cooking spray
- Asparagus, Zucchini, and Sweet Pepper
- 1 tablespoon light butter with canola oil
- ¾ cup chopped red sweet pepper (1 medium)
- ¾ 1-inch pieces fresh asparagus
- ½ small zucchini, halved lengthwise and sliced crosswise into ¼-inch-thick slices ( ½ cup)
- 2 cloves garlic, minced
- 1 sprig Fresh dill (optional)
- Orange wedges
Preparation
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Prep
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Ready In
- To prepare the Orange Cream: In a blender or food processor combine tofu, orange peel, orange juice, yogurt, dill, teaspoon salt, and teaspoon black pepper. Cover and process or blend until smooth; set aside.
- To prepare the Whole-Wheat and Flax Crepes: In a small bowl combine low-fat milk and egg. Add all-purpose flour, whole-wheat flour, flaxseed meal, vegetable oil, and pinch salt; whisk until smooth.
- Heat a lightly greased 6-inch skillet over medium-high heat; remove from heat. Spoon in 2 tablespoons of the batter; lift and tilt skillet to spread batter evenly. Return to heat; cook 1 to 2 minutes or until browned on one side only. (Or, cook on a crepemaker according to manufacturer's directions.) Invert over paper towels; remove crepe. Repeat with the remaining batter to make six crepes total, greasing skillet occasionally. If crepes are browning too quickly, reduce heat to medium. Set aside; keep warm.
- To prepare the vegetables: In a 6-inch skillet melt butter over medium heat. Add sweet pepper, the remaining salt, and the remaining black pepper; cook 5 minutes. Add asparagus; cook 2 minutes more. Stir in zucchini and garlic; cook 2 to 3 minutes more or until vegetables are tender.
- In a small bowl combine cooked vegetables and Orange Cream. Spoon about ⅓ cup of the vegetable-tofu mixture on a crepe. Fold crepe into quarters or roll up. Transfer to a serving platter. Repeat with the remaining crepes and vegetable-tofu mixture. If desired, sprinkle with additional fresh dill. Serve with orange wedges.
- Serving size: 3 crepes
- Per serving: 255 calories; 8 g fat(2 g sat); 4 g fiber; 33 g carbohydrates; 12 g protein; 114 mcg folate; 6 mg cholesterol; 13 g sugars; 2,527 IU vitamin A; 108 mg vitamin C; 158 mg calcium; 3 mg iron; 440 mg sodium; 509 mg potassium
- Nutrition Bonus: Vitamin C (180% daily value), Vitamin A (51% dv), Folate (28% dv)
- Carbohydrate Servings: 2
- Exchanges: 1½ starch, 1½ vegetable, 1 fat, 1 lean protein, ½ fruit
