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Oatmeal and Spinach Crêpes


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These crêpes are made healthy by the use of whole wheat flour instead of maida. Oats and spinach have been added to further enrich them with fibre. In the filling too, cheese has been substituted with veggies, excluding the fat component.

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Preparation Time: 
Cooking Time: 
Baking Time: 20 mins.
Baking Temperature: 230°C (450°F).
Makes 8 Crêpes.
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Ingredients



For the crêpes
3/4 cup whole wheat flour (gehun ka atta)
1/4 cup cornflour
3 tbsp quick cooking rolled oats
2 cups chopped spinach (palak)
1 tbsp oil
salt to taste

For the ratatouille stuffing
1/2 cup finely chopped zucchini
1/2 cup finely chopped brinjals (baingan / eggplant)
1/2 cup finely chopped capsicum
1/2 cup finely chopped onions
1/2 tsp finely chopped garlic (lehsun)
1 tbsp finely chopped celery
1/2 cup finely chopped tomatoes
1/2 tsp dried oregano
1 tsp oil
salt and black pepper (kalimirch) powder to taste

For baking
2 1/2 cups low cal white sauce, recipe below

For the low calorie white sauce
1 1/2 cups cauliflower or bottle gourd (doodhi / lauki) , chopped
1 tbsp butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low fat milk
salt to taste
black pepper (kalimirch) powder to taste

Method

    For the low calorie white sauce
    1. Boil the cauliflower in 2 cups of water until soft. Blend in a liquidiser and strain.
    2. Heat the butter, add the whole wheat flour and sauté for a few seconds.
    3. Add the milk and cauliflower purée and bring to a boil while stirring the mixture continuously till it becomes thick.
    4. Add salt and pepper and bring to a boil. Keep aside.

    For the crêpes
    1. Blanch the spinach in hot water for a few seconds and immerse in cold water.
    2. Drain and purée to a paste in a blender adding a little water if required.
    3. Mix together all the ingredients with enough water to make a batter of coating consistency.
    4. Heat a 6" diameter non-stick pan over medium flame and pour 3 tablespoons of batter onto the pan and move the pan in a circular motion, so as to spread the batter into a thin layer along the whole surface of the pan.
    5. Cook over a medium flame till the crepe leaves the side of the pan. Remove and keep aside.
    6. Repeat with the remaining batter to make 7 more crepes.

    For the ratatouille stuffing
    1. Heat the oil in a non-stick pan, add the zucchini, brinjal, capsicum, onions, garlic and celery and sauté for 2 minutes.
    2. Add the tomatoes and salt and soak for 5 to 7 minutes the tomatoes and salt and cook for 5 to 7 minutes till the vegetables are soft.
    3. Add the pepper and oregano and mix well. Allow it to cool.

    How to proceed
    1. Spoon out 1 portion of the stuffing onto the centre of each pancake, spread a little white sauce on top and roll up.
    2. Arrange in a baking dish. Pour the remaining white sauce on top and bake in a hot oven at 230°C (450°F) for 20 minutes or until golden brown.
    3. Serve hot.
    Nutrient values per crêpe
    FibreProteinEnergyAmountCarbohydrateFat
    1.2 gm.3.8 gm.110 kcal.111 gm.15.7 gm.3.5 gm.
    RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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