Country kitchen

Better Nutrition (1989-90), March, 1989 by Leslye Michlin Borden

Country Kitchen

If you are on a restricted low-cholesterol diet, you may think you've seen the last of tempting gourmet foods like crepes. Butter and eggs, two of the biggest cholesterol offenders, are usually the chief ingredients in crepes. However, if you replace the whole eggs with egg substitute, eliminate the butter altogether and fry the batter in a non-stick cooking spray, you have a delicious alternative with the same consistency of regular crepes.

Crepe fillings are just as easily altered. In a recipe that calls for cream, for instance, try substituting either defatted chicken broth or non-fat evaporated milk. Then add chicken, fish or vegetables as usual.

If you prefer spicy dishes like ratatouille for your crepe filling, use tomato sauce instead of oil to cook the eggplant. An all-vegetable dish like ratatouille prepared in this manner has the additional benefit of increasing your fiber intake.

Another filling that will add zest to your diet is shrimp creole. Seafood is low in fat as well as cholesterol, so if you're trying to reduce your weight along with cholesterol levels, shrimp creole crepes are a good choice. Use safflower oil instead of butter for sauteing the vegetables, and use as little of it as possible.

Crepes are very versatile. Not only are they attractive and tasty main dishes, but you can serve them for dessert as well. Fill them with whatever fresh fruit is in season and garnish them with non-fat yogurt.

The recipe provided below makes enough batter for about 18 crepe shells. If this is too much for your family to use at once, don't worry. The skins freeze beautifully. Put a sheet of waxed paper between each crepe then wrap them in plastic wrap before freezing.

Crepe Batter

Egg substitute the equivalent

of 2 eggs (1/2 carton) 1 cup water 2 cups whole-wheat flour 1 cup warm water 1 tsp salt substitute

Non-stick cooking spray

In a medium bowl, beat the egg substitute. Add water, flour, warm water and salt substitute. Mix well. Spray a small non-stick skillet with cooking spray. Heat on medium. When the pan is hot, pour in 1/4 cup of the batter. Tilt the pan all around to coat the bottom with a thin layer of the batter. Cook on one side, until the edges start to brown and curl. Flip, and cook briefly on the other side. Take care not to overcook or the crepes will become too dry and will break when you fill them. Layer the crepes between sheets of waxed paper so they will be ready to use or to freeze for another occasion. Continue cooking until all the batter is used. Respray the pan when necessary. Makes about 18 crepes. Fill with any of the recipes below, allowing 1/4 cup filling per crepe.

Creamed Chicken Filling

Non-stick cooking spray

1     cup cooked chicken, in
        bite-sized pieces
8     oz mushrooms, washed and
        sliced thinly
2     Tbsp safflower oil
3     Tbsp whole-wheat flour

1 1/2 cups defatted chicken broth

        or non-fat evaporated
        milk

Pepper

1 Tbsp dry sherry

In a medium non-stick skillet sprayed with a little cooking spray, saute sliced mushrooms until they begin to release their liquid. Lower heat and cook until the liquid evaporates. Season with pepper if desired. In a medium saucepan, heat oil. Add flour all at once and blend it into the oil. Cook it a little but do not let it brown. Add defatted chicken broth or evaporated milk, stirring constantly until the mixture comes to a boil. When the sauce is smooth add the chicken and sauteed mushrooms. Heat thoroughly. Season as desired. Then add the sherry. Spoon into prepared crepes.

Ratatouille Filling

8 oz tomato sauce 3 cloves garlic, minced 1 onion, coarsely chopped 1 eggplant, cubed 1 red pepper, seeded and

sliced 1 green pepper, seeded and

sliced 2 zucchini, cut into chunks 1 28-oz can Italian plum

tomatoes, drained

Salt substitute and pepper to

taste 1 bay leaf 1 tsp dried basil

In a large saucepan or Dutch oven, heat the garlic and onions in the tomato sauce until the onions wilt. Be careful not to burn the garlic. Add the rest of the ingredients. Bring to a boil. Reduce heat and cook, covered until the mixture becomes tender, about 1 hour. Makes 2-3 quarts. Use 1/4 cup per crepe.

Shrimp Creole Filling

2 Tbsp safflower oil 1 bunch scallions, including

the green part, chopped 1 bunch celery, including the

leaves, chopped 1 green pepper, chopped 2 onions, chopped 3 bay leaves 1 cup dry white wine 1 28-oz can whole peeled

tomatoes, including juice 1 tsp salt substitute 1 tsp freshly ground black

pepper 1 lb cooked shrimp

Heat the oil in a large saucepan or Dutch oven. Add the scallions, celery, green pepper, onions and bay leaves. Keep the heat on low until the vegetables start to release their liquid. Then turn the heat up a little. The vegetables will cook in their own juices instead of in the same amount of oil. When the vegetables are soft, add the wine. Cook, uncovered, until the liquid reduces. Then add the tomatoes and the seasonings. Cover and simmer 1 hour. The mixture will have thickened slightly. Add the shrimp to 1/3 of the simmering sauce. Heat thoroughly. Fill the crepes and serve at once. Divide the remaining sauce in half and freeze separately, adding 1 lb of your choice of seafood per container of sauce when you're ready to serve seafood crepes again.