These luscious crepes filled with seafood and smothered with creamy Sherry sauce(plus some healthful broccoli, a la chicken divan) may look as if they’re loaded with fat, but they contain only three grams of fat per serving.
The base for the rich-tasting “cream” sauce is chicken broth and nonfat milk. Instead of making a roux out of butter and flour, first blend the flour with some chicken broth to form a smooth paste. Gradually whisk in the remaining broth and nonfat milk. It is necessary to stir the sauce while it heats, to prevent lumps from forming. After coming to a full boil and thickening, add egg substitute both for richness in flavor and consistency. Lemon zest and tarragon go well with the Sherry-flavored sauce.
The crepes can be baked in a large gratin dish or in individual baking dishes. If the sauce is not as brown as you would like after baking, put the crepes under the broiler for a few minutes. Baby carrots and a watercress garnish are colorful accompaniments.
BAKED SEAFOOD CREPES
1 cup chicken broth
1/4 cup flour
1 cup nonfat milk
1/4 cup nonfat egg substitute (equivalent to 1 egg)
1 tablespoon dry Sherry
1 teaspoon grated lemon zest
1/4 teaspoon crushed dried tarragon
1/4 pound cooked, peeled and deveined shrimp, chopped
1/4 pound flaked cooked crab meat
1 cup broccoli florets, blanched
1/4 cup freshly grated Parmesan cheese
Blend some chicken broth into flour in medium saucepan to form smooth paste. Stir in remaining broth and milk to form smooth paste. Heat to boiling, stirring constantly. Boil and stir until thickened, about 1 minute. Add little hot broth to egg substitute in bowl and stir until blended. Pour egg substitute mixture into saucepan with flour and broth. Heat just until slightly thickened, being careful not to curdle. Stir in Sherry, lemon zest, tarragon and salt and white pepper to taste. Let sauce cool until ready to assemble Crepes.
Combine shrimp, crab, broccoli, 1/2 cup cooked sauce, salt and white pepper to taste. Spoon filling into filled Crepes and roll up. Arrange in large serving dish or individual baking dishes. Spoon remaining sauce over filled Crepes. Sprinkle Parmesan cheese over. Bake at 375 degrees 15 to 20 minutes until hot and lightly browned on top. Makes 6 seafood crepes.
Each filled crepe contains about:
154 calories; 514 mg sodium; 47 mg cholesterol; 3 grams fat; 14 grams carbohydrates; 15 grams protein; 0.20 gram fiber.
6 tablespoons flour
1/8 teaspoon baking powder
1/8 teaspoon salt
1/2 cup nonfat milk
2 tablespoons nonfat egg substitute (equivalent to 1/2 egg)
1 1/2 teaspoons butter
Non-stick cooking spray
Combine flour, baking powder and salt in bowl. In separate bowl combine milk, egg substitute and butter. Stir liquids into dry ingredients just until blended. Let stand 1 hour.
Spray non-stick cooking spray in non-stick 6-inch skillet and heat over medium heat. Ladle in about 2 tablespoons batter. Rotate and tip pan quickly so batter evenly covers bottom of crepe pan. Cook until underside is lightly browned. Flip crepe and cook just until set. Remove to paper towels. Repeat until all batter is used. Makes 6 crepes.