Crepe recipes may sound like they're "hands off" when it comes to diabetic cooking, but -- by and large -- the basic ingredients for a crepe are actually very healthy and diabetes diet appropriate.
I have many clients who prefer quick, easy and even prepared recommendations for what to eat, but almost as many who enjoy cooking and often request that I revise their favorite "gourmet" recipes to fit better into their diabetic meal plans. These surprisingly easy recipes fit both bills.
If crepes on a diabetes diet sounds too good to be true, remember that it all comes down to how they are prepared -- it is the typical high-sugar and high-fat fillings that put crepes out of sync with what's recommended for someone with your condition. Using whole-grain flour, skim milk and egg whites for the crepe batter can make a basic crepe even healthier. Using aromatics, like onions and garlic, in savory crepes add flavor without the fat. In-season fruit is economical and a naturally sweet way to lighten-up a sweet crepe filling.
Basic Crepe Recipe:
- 1 Cup wholewheat flour
- 1 1/3 cup nonfat milk
- 2 egg whites
- 1 egg yolk
Combine ingredients with a hand beater to make batter. Spray a 6" skillet with nonstick cooking spray. Heat the skillet, then remove from heat. Spoon 2 Tbsp batter into skillet -- tilt skillet to spread batter evenly. Return skillet to heat and brown one side of crepe. Invert pan over a paper towel to remove crepe. These can be made 24 to 48 hours ahead of time and refrigerated until needed.
Yield: 16 Crepes
Each Crepe provides: 45 calories, 7 grams Carbohydrate, 0.4 grams Fat
Chicken And Spinach Crepes:
- 2 Tbsp diced onion
- 1 clove garlic - minced
- 1 1/4 Cup nonfat milk
- 1 Tbsp cornstarch
- pinch of nutmeg
- 2 Tbsp grated Parmesan cheese
- 1 Tbsp dry white wine
- 1 cup grilled and diced chicken breast
- 1 pack chopped frozen spinach - steamed and drained
- 4 basic crepes
Cook onions and garlic in a skillet sprayed with nonfat cooking spray. Combine milk and cornstarch and add to saucepan. Cook until thick and bubbly, stirring often. Add nutmeg, cheese, and wine. Stir until cheese melts. Remove 1/3 of sauce and set aside.
Combine chicken, spinach, and reserved 1/3 cup of sauce. Spread 1/2 cup of filling over unbrowned side of each crepe. Roll and place seam side down in skillet. Drizzle remaining sauce over crepes, cover skillet, and cook over low heat until sauce begins to bubble.
Each Crepe provides: 150 calories, 17 grams Carbohydrate, 2.5 grams Fat
Creamy Blueberry Crepes:
- 1/2 cup lowfat ricotta cheese
- 1/2 cup 1% cottage cheese
- 1 Tbsp sugar
- 1/4 tsp lemon juice concentrate
- 1/4 tsp cinnamon
- 1 1/2 cup fresh blueberries
- 4 basic crepes
Whip ricotta and cottage cheese for 2 to 3 minutes with an electric mixer. Add remaining ingredients, except berries and crepes. Blend 30 seconds. Now, gently fold in berries. Spoon an even amount of filling into each crepe. Roll crepe around filling and serve.
Each Crepe provides: 125 calories, 18 grams Carbohydrate, 1 gram Fat
More Easy Diabetic Menu Ideas:
A Diabetic Menu Idea for the Diabetic Chef
Breakfast Ideas When You Have Diabetes
Diabetes Diet Menu Ideas: Quick Meals, Little Measurement
