Healthy Recipes - Summer Vegetable Crêpes

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Summer Vegetable Crêpes

EatingWell

Crêpes aren’t just for dessert—they make a quick and savory weeknight dinner. Here they’re filled with ricotta cheese, green beans, zucchini and corn and topped with a chive-cream sauce. Don’t skip the step of placing a piece of parchment or wax paper under each crêpe as you fill it—without it, the crêpes are tricky to roll. Serve with: A tossed salad.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Low Calorie, Low Cholesterol, High Calcium

Ingredients:

Summer Vegetable Crêpes
1/3 cup reduced-fat sour cream
1/2 cup chopped fresh chives , divided, plus more for garnish
3 tablespoons low-fat milk
2 teaspoons lemon juice
3/4 teaspoon salt , divided
1 tablespoon extra-virgin olive oil
2 cups chopped zucchini
1 1/4 cups chopped green beans
1 cup fresh corn kernels (from 1 large ear; see Tip)
1 cup part-skim ricotta cheese
1/2 cup shredded Monterey Jack cheese
1/4 teaspoon freshly ground pepper
4 9-inch “ready-to-use” crêpes (see Tip)

Steps:

1: Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.

2: Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.

3: To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

Nutrition: (Per serving)

Calories - 302
Carbohydrates - 25
Fat - 17
Saturated Fat - 8
Monounsaturated Fat - 6
Protein - 15
Cholesterol - 46
Dietary Fiber - 3
Potassium - 485
Sodium - 687
Nutrition Bonus - Calcium & Vitamin C (35 daily value), Vitamin A (20 dv).

Tips: To remove kernels, stand a cob on its stem end in a bowl and slice them off with a sharp, thin-bladed knife. “Ready-to-use” crêpes are fast and convenient. Look for them in the produce section of the market or near refrigerated tortillas.

Related Links:

• Gnocchi with Zucchini Ribbons & Parsley Brown Butter
• Healthy Summer Produce Recipes and Menus

EatingWell

This news arrived on: 08/05/2008

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