Healthy Recipes

Who says eating healthy is boring

= Light Meals =
Nutrition in the Foods that we eat !

 

Spinach Crepes

   

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

Back to Healthy Recipes Contents Page


 

 

I regularly update the contents or/and add new pages to my website. Please enter contact info so that I can notify you of new additions. Your email address will never be sold, rented or given to a 3rd party.

 

First name

Last name

E-mail address

 

 

 

 
Copyright © 2008 -2010 Nutrition-Info.com All Rights Reserved
.....................................................................................................................................................................................
This website is best viewed in 800 x 600 resolution
with Microsoft Internet Explorer or Netscape Navigator 4.0
   
Disclaimer | Privacy Policy | Terms of Use | Contact Us | Links