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“Just So Easy” cooking corner by Malathy – Herb Crepes
This delicious low-pro Herb Crepes recipe from Malathy Ramanujam from Taste Connections is very versatile and is perfect for a meal or snack at any time of the day! Be sure to try all of the flavorful fillings shown in the recipe and enjoy!
TASTE CONNECTIONS (TC) VERSA MIX
Ingredients:
1/2 cup (50 gm) TC – Versa Mix (sifted)
1 tablespoon herbs (such as cilantro, mint, parsley)
1 tablespoon tomato sauce
1 tablespoon vegetable oil
1/3 cup or more water to make the batter
Directions:
Place all the ingredients with 1/3 cup of water in a blender or food processor. Process for 20-30 seconds. Scrape down the sides and blend for a few more minutes. Add more water (2 tablespoons at a time) and mix well until you have a smooth batter.
Spray some “non-stick” oil such as Pam® on a frying pan. Wipe off the sprayed oil with a paper towel so the pan looks almost dry (this seasons the pan to make the crepe come out easily). Pour ¼ cup of batter and, using the back of a spoon, spread the batter into a thin round crepe. Let cook on one side for a minute or so, until it browns slightly. Turn to other side and cook until it browns.
Use your favorite filling (vegetable filling recipe options below). You can serve the filled crepe with the sauce on the side (optional, recipe below).
Makes 3 – 4 crepes.
Nutrient information for the crepes only:
| |
Kcal |
Pro(g) |
PHE(mg) |
MET(mg) |
LEU(mg) |
| Per recipe |
225 |
0.5 |
12 |
3 |
25 |
| Per crepe |
56 |
0.13 |
3 |
0.8 |
6.13 |
CURRIED VEGETABLE FILLING
Ingredients:
2 medium potatoes (225 gm) cooked without the skin and chopped
2/3 cup red onion (100 gm) chopped
3/4 cup green pepper (75 gm) chopped
1/2 cup green beans (70 gm) sliced, frozen and boiled
1 1/2 cups cabbage (100 gm) shredded
1/2 - 1 teaspoon salt to taste
1/2 teaspoon curry powder to taste
1 teaspoon Canola or other vegetable oil to fry onion
2 cups Canola or other vegetable oil to fry the pastries
Directions:
Heat 1 tsp oil in a pan and fry the onions until glassy.
Add all the prepared vegetables and the seasonings and sauté until the flavors are mixed well.
Turn off the heat and let cool completely.
Nutrient information for the filling:
| |
PRO |
MET |
PHE |
LEU |
ISO |
VAL |
THR |
KCAL |
| Filling per recipe |
8.4 |
116 |
325 |
472 |
350 |
410 |
303 |
303 |
| Per tablespoon (24) |
0.35 |
5 |
13.5 |
20 |
14.6 |
17 |
12.6 |
12.6 |
TZATZIKI
This is a great side dish that can be eaten with tortillas or crepes to add variety and spice. This is similar to Indian yogurt cooler called Raita, but this has sour cream to substitute yogurt and therefore is lower in protein.
Ingredients:
1 cup cucumber finely grated
1 tablespoon mint finely chopped
1 clove garlic finely minced
1/4 teaspoon or less salt (to your preference)
1 teaspoon lemon or lime juice
1/4 cup Mocha Mix® or other non-dairy creamer
2 tablespoons sour cream (full fat only)
1 tablespoon olive oil
1 teaspoon or less ground black pepper or red pepper flakes, optional
Directions:
Mix together grated cucumber, chopped mint, and garlic in a bowl.
Beat the lemon or lime juice, Mocha Mix® (or other non-dairy creamer), olive oil and the sour cream together until well blended. Season with salt and pepper and add it to the cucumber mixture.
Mix everything thoroughly, and leave it in the fridge for 30 minutes to an hour. Use it as a sauce for stuffed tortillas or crepes.
Serves 8 portions.
Preparation time: 10 minutes
Nutrient information:
| |
Pro(g) |
MET(mg) |
PHE(mg) |
LEU(mg) |
Kcal |
| Per recipe (8 servings) |
1.6 |
29 |
70 |
121 |
283 |
| Per serving |
0.2 |
3.6 |
9 |
15 |
35 |
Special thanks to VitaFriends contributor, Malathy Ramanujam from Taste Connections. For information on how to obtain the Taste Connections ingredients used in this recipe, please visit www.tasteconnections.com.
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