Eating for Life | Build a better breakfast with low-calorie crepes
Egg whites are the basis of this classic-turned-healthful treat.
11/06/2012 1:00 PM
05/16/2014 8:12 PM
Sometime in the late ’70s, I convinced my meat-no-potatoes-no-casseroles-no-sauces dad to buy my mother a crepe maker as a gift.
I remember her plugging it in once.
I’ve since learned you don’t need to possess a love of French food or a specialty appliance (a skillet will do) to develop a genuine fondness for the classic little pancakes.
The Star’sEgg White Crepes
provide a healthy, low-calorie wrapper for a variety of fillings. For a main dish, fill with a low-fat chicken or tuna salad. For a healthy snack, spread a prepared crepe with peanut butter, then fill with sliced bananas or apples. For dessert, fill with nonfat frozen yogurt and top with fruit and toasted, chopped walnuts.
We zeroed in on breakfast, filling crepes with 2 to 3 tablespoons nonfat, protein-packed Greek yogurt and fresh berries or sliced fruit to createStrawberry Yogurt Breakfast Crepes.
• Cooking tip:
To quickly and easily ladle the batter into the skillet, use a 1/4-cup measuring cup and fill about 3/4 full.
For a gluten-free meal, substitute 3/4 cup buckwheat flour for the white whole-wheat flour.
• Storage and serving tips:
Stack the prepared crepes between sheets of waxed paper, then seal in a plastic bag. Refrigerate and use within 2 to 3 days or freeze for up to 2 months. To reheat, place a crepe on a plate and microwave on high for 15 to 20 seconds or until warm.
Egg White CrepesMakes 10 (6-inch) crepes 3/4 cup white whole-wheat flour Dash salt 4 egg whites, at room temperature 3/4 cup skim milk 1 tablespoon canola or vegetable oil Nonstick spray
Whisk together flour and salt in a mixing bowl. Add egg whites, milk and oil. Whisk until smooth. Cover and refrigerate at least 1 hour or as long as 24 hours.
Heat a 6- to 7-inch nonstick skillet over medium heat. Spray skillet with nonstick spray. Ladle 3 tablespoons of crepe batter into the center of the skillet, then quickly tilt the skillet so the batter flows to make a thin, round, 6-inch pancake. Cook about 1 1/2 to 2 minutes or until bottom is golden brown. Turn and cook second side 1 1/2 to 2 minutes. Remove to a serving plate. Repeat with remaining batter, spraying skillet as needed with nonstick baking spray.Per crepe: 62 calories (25 percent from fat), 2 grams total fat (trace saturated fat), trace cholesterol, 8 grams carbohydrates, 3 grams protein, 58 milligrams sodium, 1 gram dietary fiber.
Strawberry Yogurt Breakfast CrepesMakes 4 servings 4 prepared Egg White Crepes 1 (6-oz) container nonfat strawberry flavored Greek yogurt 1 1/2 to 2 cups sliced fresh strawberries, divided 2 tablespoons strawberry all-fruit spread
Place each crepe on a serving plate. Spoon 2 to 3 tablespoons yogurt into the center of each crepe and top each with 1/4 cup sliced berries. Fold crepe over filling.
Warm strawberry fruit spread in a microwave oven on high for 20 to 30 seconds or until melted. Stir together fruit spread and remaining sliced strawberries; spoon over each crepe.Per serving: 132 calories (12 percent from fat), 2 grams total fat (trace saturated fat), 1 milligram cholesterol, 24 grams carbohydrates, 6 grams protein, 90 milligrams sodium, 2 grams dietary fiber.
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