Crêpes with Shrimp, Spinach and Herb Filling
Ingredients
- Crêpes
- 1 cup 1% low-fat milk 250 mL
- 3 large eggs
- 1/8 tsp salt 1 mL
- 1/2 cup whole-grain pastry flour 125 mL
- 1/2 cup all-purpose flour 125 mL
- 2 Tbsp canola oil 30 mL
- Filling
- 1 Tbsp canola oil 15 mL
- 1 medium shallot, finely chopped (about 3 Tbsp/45 mL)
- 1 clove garlic, minced
- 2 tsp all-purpose flour 10 mL
- 1/2 cup 1% low-fat milk 125 mL
- 5 cups fresh baby spinach leaves, coarsely chopped 1.25 L
- 1 lb medium raw shrimp, peeled and deveined 500 g
- 1/4 tsp freshly ground black pepper 1 mL
- 1/8 tsp salt 0.5 mL
- 1/4 cup fresh basil leaves, sliced into ribbons 60 mL
- 2 Tbsp fresh parsley leaves, coarsely chopped 30 mL
- Canola oil cooking spray
Instructions
- Crêpes:
- 1. In blender, place milk, eggs and salt and blend on mix setting to combine. Add both flours and blend until very smooth, about 15 seconds. Add canola oil and blend until incorporated, 5 seconds more. Pour batter into medium bowl, cover and place in refrigerator while you prepare filling.
- Filling:
- 2. In large, nonstick skillet, heat canola oil over medium heat. Add shallot and cook until softened but not brown, about 2 minutes. Add garlic and cook 30 seconds more. Sprinkle flour into pan and cook, stirring until incorporated, about 30 seconds. Drizzle in milk and cook, stirring continuously until thickened, about 2 minutes. Stir in spinach and cook until it is just wilted, about 30 seconds. Add shrimp, pepper and salt and cook, stirring once or twice, until shrimp just turn pink, about 2-3 minutes. Remove from heat and cover.
- To make crêpes:
- 3. Heat crêpe pan or 10-inch (25-cm) nonstick skillet with 8-inch (20-cm) base over medium heat. Spray pan with canola oil cooking spray. Ladle 1/4-cup (60-mL) batter into center of pan. Tilt and rotate pan so batter forms thin layer in bottom. Cook until top is no longer liquid and bottom is nicely browned, about 1 minute. Flip crêpe and cook other side until light brown, about 15 seconds more. Repeat with remaining batter until you have eight crêpes. (You will not need to re-spray pan.) Stack finished crepes on plate.
- To fill crêpes:
- Return shrimp-spinach mixture to skillet at medium heat and cook until warmed and shrimp are cooked through, 1-2 minutes. Remove from heat and stir in herbs. Place one crêpe on plate, top with about 1/3-cup (75 mL) of shrimp mixture in center and roll up. Repeat with remaining crêpes and shrimp mixture. Serve immediately.
Yield
8 servings
serving size
1 crêpe
nutritional analysis
Per Serving
| Calories | 200 |
| Total Fat | 8 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 145 mg |
| Carbohydrates | 17 g |
| Fiber | 2 g |
| Sugars | 3 g |
| Protein | 14 g |
| Sodium | 400 mg |
| Potassium | 198 mg |
