Spinach, Chicken, Mushroom Dinner Crapes
Serves 4 / Hands on time 25 minutes
(1 hour for batter chilling time)
Ingredients:
- 1 large egg
- 2 large egg whites
- 3/4 cup whole wheat flour
- 1 cup of 1% milk
- Olive oil cooking spray
- 1.5 cups onions, chopped
- 4 oz. of white mushrooms, sliced
- 2 cups boneless, skinless, chicken breast, chopped
- 2 tablespoons of dry white wine
- 6 cups baby spinach
- 1 tbsp Italian seasoning (or you can use your fav seasoning)
- 4 oz. soft goat cheese (chevere)
- 2 oz. low fat swiss cheese, shredded
- 2 medium roma tomatoes, chopped
- ONE: Prepare Crapes: In a blender, combine egg and egg whites, flour and milk. Process until well mixed, scraping down sides of blender jar to incorporate flour well. Chill blender jar full of batter in refrigerator for 1 hour. Remove blender jar and put back on base, pulse to re-mix batter. Heat an 8-inch nonstick pan over medium high heat. When hot, mist with cooking spray. Add 1/4 cup batter, then swirl to coat pan. Cook until crepe is set, about 1 minute. Turn a spatula around edges and flip, cooking for just a few seconds after flipping. Invert pan over a cutting board to drop crepe onto the board and allow crepe to cool. Repeat until you have 8-9 crapes.
- TWO: Mist a cast-iron or nonstick skillet with cooking spray and sauté onions over medium heat. When onions start to soften and brown, about 5 minutes, add mushrooms and chicken and stir. Over medium-heat, sear chicken undisturbed for a few minutes to allow it to brown nicely. Once browned, stir occasionally until chicken is cooked through and mushrooms are tender, about 5 minutes. Add wine and cook, stirring until wine reduces by half. Add spinach and seasoning, turning leaves until they are wilted and light green. Move contents of pan to one side. Mash goat cheese with your spatula to melt, then stir into chicken mixture. Remove skillet from hear and allow mixture to cool slightly.
- THREE: Preheat oven to 375. Assemble crepes. Measure about 1/4 cup portions of chicken mixture into the center of each crepe, then roll up and place on a baking pan or casserole dish. Rub water or egg white along the inside to get crepes to stay folded (like you are sealing an envelope). Top with Swiss cheese divided evenly, and bake for 15 minutes. Garnish with tomatoes and serve.
Nutrients per 2 crepes:
Calories 324
Fat 8 grams
Carbs 30 mg
Fiber 5 grams
Protien 30 grams
My Notes:
Found this recipe in the Clean Eating magazine. All of their recipes look divine. As I have said before I usually like to go for the decent priced and fairly easy meal to cook. My husband, oldest son, four year old and of course myself- loved it! With the exception of my daughter who would rather starve than touch most foods. She did eat all her fresh beans though!
The recipe serves 4 but it was plenty for our family of 5. You can eat this guilt free meal with a side of vegetables and a salad. I hope you enjoy this delicious recipe. Give it a try and let me know how it turns out!
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