Serves 4
These unusual light crepes are made from
low fat dough and rolled out. Keep an eye
on them during cooking as they can quickly
brown.
Ingredients for the crepes
75 g flour
125 ml water
5 ml sunflower oil
Ingredients for the filling
2 tbsp vegetable stock
1 small courgette, sliced
50 g spinach, shredded
1 small onion chopped
65 g button mushrooms, sliced
1/2 red pepper, seeded and cut into strips
1 celery stick, sliced
1 garlic clove, crushed
a pinch of ground nutmeg
Ingredients for the sauce
150 ml skimmed milk
15 g cornflour
150 ml vegetable stock
Ground black pepper
15 g low-fat vegetarian cheese, grated
1/2 tsp paprika
Method
1. Sieve the flour for the crepes into a
mixing bowl and make a well in the centre.
Heat the water and oil to boiling point
and pour into the flour, mixing to form
a dough. Turn on to a floured surface and
knead for 3-4 minutes.
2. Cut the mixture into four equal portions
and roll each into a 15 cm round. Heat a
heavy, non-stick frying pan over medium
heat. Put one of the crepes into the plan
and place another on top.
3. Cook for 3-4 minutes, turning once the
bottom crepe begins to brown. Cover the
cooked crepes with a damp teatowel and repeat
with the remaining mixture. Cover and reserve.
4. Heat the stock for the filling in a
saucepan and cook the vegetables, garlic
and nutmeg for 7-8 minutes, stirring. Drain
the mixture well.
5. Blend 30 ml of the milk for the sauce
to a paste with the cornflour. Put in a
saucepan with the remaining milk, vegetable
stock, seasoning, thyme and half of the
cheese. Bring the mixture to the boil, stirring
until thickened.
6. Heat the oven to 190°C/Gas mark
5. Spoon the vegetable mixture on to one
half of each crepe and roll up. Put in a
shallow ovenproof dish, seam side down.
Pour the sauce over the top and sprinkle
with the remaining cheese and paprika. Cook
in the oven for 15 minutes until golden
brown. Serve immediately with salad.
Nutritional Value
Protein: Low
Sat Fat: Low
Unsat fat: Low
GI: Low
IF: Med
Cho: Low
AntiOx: Med
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