- 1 cup all-purpose flour
- 1 1/2 cups skim milk
- 1 large egg plus 2 large egg whites
- 1/4 teaspoon salt
- 2 teaspoons corn oil
- Cooking spray
- 1 can (10 3/4 ounces) 98% fat-free broccoli cheese soup
- 1 cup skim milk
- 2 dashes black pepper
- 1/8 teaspoon garlic powder
- 1/4 teaspoon dried chopped onion
- 1/4 teaspoon dried parsley
- 12 ounces cooked turkey breast, cut into bite-size chunks
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 30 seconds to 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.
Nutrition Facts Per Serving:
Calories: 220 calories, Carbohydrates: 22 g, Protein: 24 g, Fat: 4 g, Saturated Fat: 2 g, Sodium: 460 mg, Fiber: 1 g
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.