The word “crepe” screams “I’m off-limits!” if you are a person with diabetes. Full of carbohydrates and fat, crepes are usually made with white flour, butter, eggs and milk, filled with things like overly sweetened fruit and whipped cream and then dusted with powdered sugar. Definitely not in my meal plan. But imagine making crepes with light and fluffy eggs and filling them with something savory like ruby red Swiss chard and feta or avocado, heirloom tomatoes and Monterey Jack cheese. Delicious and diabetic-friendly!
Patricia Wells tucks mushrooms and spinach into her egg crepes (complete recipe below). I am most definitely NOT a mushroom fan; in fact, you might say I’m anti-mushroom. So the thought of crepes filled with mushrooms and spinach didn’t excite me. The two variations at the end of the recipe did intrigue me, however. I made the Swiss chard and feta one day and a version of the avocado and grated cheese the next.
- Make sure all of your filling ingredients are in very small pieces. My crumbles of feta were a little bit too big and one of them tore a hole in my crepe.
- A 10-inch pan is bigger than you think. Measure the pan you are going to use and make sure it’s really 10 inches. You’ll need the space.
- Use a silicone pastry brush to distribute the olive oil evenly in your pan.
- For me, a spatula worked better than a fork for folding the crepe. Your mileage may vary.
Swiss Chard and Feta – In the recipe below, use about 6 oz. of chard and 2 Tbsp. of feta (finely crumbled) instead of the spinach and Parmigiano-Reggiano. Omit the mushrooms. Skip the first part of Step 1. In Step 3, spoon the chard and feta onto the crepe.
Makes 2 servings
Per serving: 157 calories, 12g fat (4g sat), 220mg cholesterol, 413mg sodium, 5g carb, 2g fiber, 2g sugar, 10g protein
Avocado, Tomato and Monterey Jack Cheese – In the recipe below, omit the mushrooms, spinach and nutmeg. Substitute Monterey Jack cheese for the Parmigiano-Reggiano. Mix together ½ avocado (finely diced), ¼ heirloom tomato (finely diced), 1 green onion (minced) and cilantro (minced). Skip Step 1. In Step 3, spoon the avocado mixture and Monterey Jack cheese into the center of the crepe.
Makes 2 servings
Per serving: 224 calories, 19g fat (5g sat), 218mg cholesterol, 113mg sodium, 6g carb, 4g fiber, 1g sugar, 9g protein
If you are watching your intake of saturated fat and cholesterol, use an egg substitute and/or reduced-fat cheese. If you are concerned about sodium, use a cheese that is less salty than feta for the chard variation.
All nutritional information provided here was calculated by Diabetic Foodie using the tools on the nutritiondata.com website.
Egg Crepes with Mushrooms and Spinach
Reprinted with permission from Salad as a Meal by Patricia Wells
Accompanied by a fresh and lively green salad, these ultra-thin egg crepes make a perfect lunch. The egg crepe is quite simply a light envelope for whatever you want to put inside. Here I suggest mushrooms and spinach, but one could also dig into the pantry or refrigerator for all manner of herbs, vegetables, and cheese on hand.
EQUIPMENT: A 10-INCH NONSTICK CREPE PAN; 2 WARMED PLATES.
2 teaspoons extra-virgin olive oil
6 large mushrooms, cleaned, trimmed, and thinly sliced
Fine sea salt
8 ounces fresh spinach, stemmed and chopped
Freshly grated nutmeg
2 ultra-fresh large eggs, at room temperature
1 tablespoon minced fresh herbs (such as parsley, thyme, mint, and/or basil)
2 tablespoons freshly grated Parmigiano-Reggiano cheese
Coarse, freshly ground black pepper
Several handfuls of salad greens, tossed with dressing of choice
1. In a large nonstick skillet, heat 1 teaspoon of the oil over moderate heat. Add the mushrooms, season lightly with salt, and cook just until soft, 3 to 4 minutes. With a slotted spoon, transfer the mushrooms to a sieve to drain. Add the spinach and 2 tablespoons of water to the skillet. Cover and cook until wilted, 1 to 2 minutes. Drain the spinach and season with salt and freshly grated nutmeg.
2. Crack each egg into a small bowl. Lightly beat each egg with a fork (not a whisk), just enough to combine the yolk and the white well without incorporating any air bubbles, which might make the crepe dry out. Add 1 tablespoon of water to each bowl.
3. Warm the crepe pan for a few seconds over high heat. Add 1/2 teaspoon of the remaining oil and swirl to evenly coat the pan. Add 1 beaten egg, tilting the pan from side to side to evenly coat the bottom. Cook just until the egg is evenly set but still slightly liquid on top, about 1 minute. Remove the pan from the heat. Quickly spoon half the spinach, then half the mushrooms, herbs, and cheese in the center of the egg crepe to form a strip parallel to the pan’s handle. With a fork, carefully fold the crepe over the filling from each side. Tip the pan up against the edge of a warmed plate so that the crepe rolls out browned side up. Season with salt and pepper. Repeat with the remaining ingredients to make a second filled crepe. Serve immediately, with a green salad alongside.
VARIATIONS: Wilted Swiss chard and feta; wilted lamb’s lettuce and ricotta; salsa, cubed avocado, and grated cheese; morels in truffle cream with chives.
WINE SUGGESTION: Our winemaker, Yves Gras, makes one of the “best dry whites of the Southern Rhône,” or so says wine expert Robert Parker. We agree, for his Sablet Blanc Le Fournas is crisp, chalky, elegant, and made for everyday drinking–perfect with this simple but sublime egg crepe.
Makes 2 servings
Per serving: 174 calories, 12g fat (3g sat), 216mg cholesterol, 238mg sodium, 7g carb, 3g fiber, 2g sugar, 14g protein