SWEET DEAL
Serve sauteed-apple-filled crepes for breakfast or dessert.
Makes 4
Buckwheat flour gives these crepes a deeply nutty flavor, intriguing dark color and whole-grain nutrition. It is naturally gluten-free, so using gluten-free allpurpose flour blend in the mix will make the dish GF.
From nutritionist and cookbook author Ellie Krieger.
INGREDIENTS For the crepes:
1 cup low-fat (1 percent)
milk
3 large eggs
2 tablespoons water 1 tablespoon pure maple
syrup
1/4 teaspoon salt
2/3 cup buckwheat flour
1/3 cup whole-wheat pastry flour, allpurpose flour or a gluten-free all-purpose flour blend 3 tablespoons canola oil or other neutrally flavored oil, plus more for the pan
3/4 cup plain low-fat Greek-style yogurt, for serving
1/2 cup toasted, chopped walnuts, for serving (optional)
For the filling:
1 tablespoon unsalted
butter
2 medium golden delicious apples, peeled, sliced into 1/4inch slices
1/2 teaspoon ground
cinnamon
1/8 teaspoon ground
ginger
1/8 teaspoon freshly
grated nutmeg
Pinch salt
3 tablespoons pure maple
syrup
STEPS
For the crepes: Combine the milk, eggs, water, maple syrup and salt in a blender; blend on the “mix” or a low setting to incorporate.
Add the buckwheat and whole-wheat pastry flours; blend for about 15 seconds until very smooth. Add the oil and blend for about 5 seconds. Pour the batter into a bowl, cover and place in the refrigerator while you prepare the filling.
For the filling: Melt the butter in a large nonstick skillet over medium-high heat. Once the foam subsides, add the apples and then sprinkle them with the cinnamon, ginger, nutmeg and salt. Cook for about 6 minutes, stirring occasionally, until browned and softened but not mushy. Stir in the maple syrup and cook for 1 to 2 minutes.
Heat a crepe pan or a 10-inch nonstick skillet (with an 8-inch base) over medium heat. Brush with oil. Use a 1/4 cup measure to ladle the batter into the center of the pan. Tilt and rotate the pan so that the batter forms a thin layer in the bottom of it. Cook until the top is no longer liquid and the bottom is nicely browned (use a spatula and/or your fingers to check), about 1 minute. Flip the crepe using the spatula and/or your fingers and cook the other side lightly, 15 seconds more. Repeat with the remaining batter until you have 8 crepes. (You will not need to re-oil the pan.) Stack the finished crepes on a plate.
To serve, pile about 1/3 cup of the apple mixture onto each crepe on a plate. Top with a heaping tablespoon of the yogurt and a tablespoon of the walnuts, if using before wrapping it up in a cone shape - or wait and top the crepe with those two components. Serve right away.
Nutrition | Per serving: 440 calories, 12 g protein, 55 g carbohydrates, 20 g fat, 5 g saturated fat, 150 mg cholesterol, 290 mg sodium, 3 g dietary fiber, 25 g sugar