By Mayo Clinic Staff
Dietitian's tip:
A crepe is a light, paper-thin pancake that is rolled up and filled with fruits or jams or meats, cheeses and vegetables. Here the crepes are filled with lean ham, asparagus, pineapple and cheese for a savory breakfast or lunch.
Number of servings
Serves 4
- Diabetes meal plan
- Weight management
Ingredients
- 6 asparagus stalks, halved
- 4 prepackaged crepes, each about 8 inches in diameter
- 8 ounces reduced-sodium, extra-lean ham, thinly sliced
- 1/2 cup crushed pineapple, drained of juice
- 1/2 cup shredded reduced-fat CoJack (Colby and Monterey Jack) cheese
Directions
Heat oven to 350 F. Lightly coat a baking dish with cooking spray.
In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.
Heat the crepes in the microwave for 30 seconds to 1 minute, or according to the package directions. Place 2 ounces of ham, 3 steamed asparagus stalks, 2 tablespoons pineapple and 2 tablespoons cheese on each crepe. Roll up and place seam-side down in the prepared baking dish.
Bake until the cheese melts, about 3 to 5 minutes. Serve immediately.
Nutritional analysis per serving
Serving size: 1 crepe
- Calories 253
- Total fat 13 g
- Saturated fat 6 g
- Trans fat 0 g
- Monounsaturated fat 4 g
- Cholesterol 127 mg
- Sodium 742 mg
- Total carbohydrate 21 g
- Dietary fiber 1 g
- Total sugars 9 g
- Added sugars 0 g
- Protein 18 g
- Fruits 1/2
- Carbohydrates 1
- Protein and dairy 1
- Fats 1
- Grains and grain products 1
- Fruits 1/2
- Dairy foods (low-fat or fat-free) 1/2
- Meats, poultry and fish 2
- Fats and oils 1
- Starches 1
- Fruits 1/2
- Meat and meat substitutes 2
- Fats 2
July 21, 2016Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/ham-pineapple-and-asparagus-crepes/rcp-20049787