Breakfast: Savory Crepes

These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.

This recipe includes superfoods such as:

Broccoli

Ingredients

Crepes
2 eggs
2/3 cup nonfat milk
1/2 cup water
1 tablespoon olive oil
1/4 teaspoon salt (optional)
1 cup whole wheat flour
Cooking spray
Filling
4 cups broccoli florets
Cooking spray
1/2 small onion, small dice
8 slices deli ham (1/2 ounce each), diced
4 egg whites
1/4 cup fat-free half and half
1/4 teaspoon ground black pepper
1/4 cup shredded Parmesan cheese

Instructions

Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
Fill and roll each crepe with ½ cup egg and vegetable scramble.
Chef Tip: The scramble may leave behind a little liquid from steaming the broccoli. Try to leave it behind when scooping out the scramble to fill the crepes.

Choices: 1½ Starch, 1 Vegetable, 2 Lean Protein, 1 Fat

Share Savory Crepes

Related recipes

Cheesy Broccoli and Cheddar Soup with Chicken

Miso-Glazed Cod with Garlicky Broccoli

Cheddar Broccoli Chicken Casserole with Almond Flour Crust

Cheesy Broccoli and Cauliflower Rice Casserole

Beef and Broccoli Stir-Fry with Cauliflower Rice

Cheesy Broccoli and Cheddar Quinoa Bites

Sesame Ginger Tofu and Vegetable Stir-Fry

Broccoli and Cheddar Egg Muffins with Almond Flour

Cruciferous Detox Salad with Broccoli Sprouts

Cheddar Broccoli Soup with Crispy Bacon Bits