Easy Whole-Grain Crepes
From EatingWell: January/February 2012
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.
- 1/2 cup whole-wheat flour, preferably white whole-wheat (see Tip)
- 1/2 cup all-purpose flour
- 1 teaspoon sugar (optional)
- 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
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- 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.
- 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.
- 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
- Make Ahead Tip: 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.
- Tip: 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.
Per serving: 129 calories; 4 g fat (1 g sat, 2 g mono); 94 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 6 g protein; 1 g fiber; 142 mg sodium; 90 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 starch, 1/2 medium-fat meat, 1/2 fat
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- Ease of Preparation
- Total Time
- 1 hour or less
- Type of Dish
- Other (non-main dish)
- Health & Diet Considerations
- Low carbohydrate
- January/February 2012