Saucy Turkey Crepes - 22g Carbs, 1g Fibe
From www.diabetesselfmanagement.com
Leftover turkey crowding your fridge or freezer? This dish
combines already-cooked turkey breast with onion, spices, and
a creamy (yet low-fat!) sauce to create a filling for delicate
crepes. Look for premade, packaged crepes at your grocery
store if you don’t feel like making your own from scratch.
Preparation time: 1 hour and 15 minutes
Yield: 12 filled crepes plus 4 extra unfilled crepes
Serving size: 2 filled crepes
Crepes:
1 cup all-purpose flour
1 1/2 cups skim milk
1 large egg plus 2 large egg whites
1/4 tsp salt
2 tsp corn oil
Cooking spray
Filling:
1 can (10 3/4 oz) 98% fat-free broccoli cheese soup
1 cup skim milk
2 dashes black pepper
1/8 tsp garlic powder
1/4 tsp dried chopped onion
1/4 tsp dried parsley
12 oz cooked turkey breast, cut into bite-size chunks
Paprika
To prepare crepes, combine flour, skim milk, whole egg, egg whites,
salt, and corn oil in a small bowl. Mix with an electric mixer until
the batter is smooth (it will be very thin). Coat a small (about
6 inches across) nonstick skillet with cooking spray and warm over
medium heat. Lift skillet from heat and pour in about 3 tablespoons
of batter (for a 6-inch crepe). Tilt the pan to spread the batter
evenly over the bottom of the pan. Return pan to the heat and cook
crepe for 3–4 minutes, or until the top looks dry and the crepe is
golden on the bottom. Using a metal spatula, loosen edges of the
crepe from the pan and gently turn the crepe over. Cook 1/2–1 minute
more. Repeat the process, recoating the skillet with cooking spray
after each crepe, to make 16 crepes total. Cover the stack of crepes
to keep them warm. Stir batter periodically.
Unfilled crepes freeze well, so they can be made in advance. To
freeze crepes, place wax paper between crepes, seal in a zip-top
freezer bag, and store on a flat surface in the freezer.
To prepare filling, place soup in a large saucepan. Whisk in milk,
pepper, garlic powder, onion, and parsley. Stir in turkey. Simmer
over medium-low heat for about 15 minutes; stirring periodically.
To assemble crepes (only 12 are needed for this recipe), lay one
crepe on a plate or serving dish. Spoon a little less than 1/4 cup
filling down the center of the crepe. Fold over sides of crepe and
drizzle the top lightly with sauce from the filling. Sprinkle
lightly with paprika. Repeat with 11 more crepes.
If desired, fill 4 remaining crepes with fresh fruit and top
with yogurt for a light dessert.
Yield: 12 filled crepes plus 4 extra unfilled crepes
Serving size: 2 filled crepes
Per Serving:
220 Calories, 22g Carbs, 1g Fiber, 24g Protein, 4g Fat,
2g Saturated fat, 460mg Sodium,
Exchanges per serving: 1 1/2 starch, 2 1/2 very lean meat
Carbohydrate choices: 1 1/2
This recipe was developed by Tami Ross, a Diabetes Nutrition
Specialist and Certified Diabetes Educator in Lexington, Kentucky.