Savory Egg, Ham, and Cheese Crepes
Good For Phase 2 of the South Beach Diet
Serves 4
Description
If a wheat or gluten allergy won't usually allow you to enjoy crepes, then this delicious breakfast dish is for you! Chickpea flour -- a nonwheat, gluten-free flour made from ground dried chickpeas -- creates filling, protein- and iron-rich crepes that are just as tasty as they are nutritious. Look for the flour in your health food store. If you have some fresh herbs on hand, add a chopped tablespoon or two just before rolling up the crepes.
Ingredients
Crepe Batter:
1/3 cup chickpea flour
1/3 cup 1 percent milk
1 tablespoon plus 1 1/2 teaspoons warm water
1 large egg
1 tablespoon plus 1 1/2 teaspoons canola oil
1/8 teaspoon freshly ground black pepper
Crepes:
2 teaspoons canola oil, divided
4 (1-ounce) slices low-fat, low-sodium boiled or smoked ham (not honey glazed)
4 (3/4-ounce) slices reduced-fat Swiss cheese
4 large eggs, lightly beaten
Salt and freshly ground black pepper
Instructions
For the crepe batter: Purée flour, milk, water, egg, oil, salt, and pepper in a blender until smooth, about 1 minute. Set aside to rest for 15 minutes.
For the crepes: Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crepe pan over medium heat. Add 2 tablespoons of the batter, tilting the pan so that batter forms a thin layer. Cook until edges begin to brown, about 1 minute. Carefully flip the crepe over and cook until golden on the bottom, about 1 more minute. Transfer crepe, golden-side down, to a plate. Without adding any additional oil, repeat with remaining batter, stacking crepes, to make all 4 crepes.
Lay each crepe, golden-side down, on a serving plate. Top each with 1 ham slice and 1 cheese slice.
Season eggs with salt and pepper. Heat remaining oil in a nonstick skillet over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crepes, roll up, and serve.
Nutritional Information:
270 calories
16 g total fat (3.5 g sat)
9 g carbohydrate
20 g protein
1 g fiber
530 mg sodium
