¼ cup (50 mL) chopped onion
¼ cup (50 mL) chopped red pepper
¼ cup (50 mL) chopped celery
¼ cup (50 mL) butter
½ tsp (2 mL) salt
1 tbsp (15 mL) curry powder
2 tsp (10 mL) cumin
¼ tsp (1 mL) hot pepper flakes
¼ cup (50 mL) all-purpose flour
1 cup (250 mL) low-fat milk (1%)
1 ½ cups (375 mL) chicken broth or bouillon (low sodium variety)
1 tbsp (15 mL) sherry*
3 cups (750 mL) chopped cooked chicken
10 cooked crepes
1/3 cup (75 mL) grated Parmesan cheese
Dash of salt 1/8 tsp (0.5mL)
½ cup (125 mL) all-purpose flour
½ cup (125 mL) whole wheat flour
1 ½ cups (375 mL) low-fat milk (1%)
3 tbsp (45 mL) melted butter, cooled
To make the crêpes: In a medium-size mixing bowl, whisk together eggs and salt. Whisk in flour, milk and butter until smooth. Cover and refrigerate for at least 1 hour. Stir batter before using. Heat a 7 or 8-inch (17 or 20 cm) crepe pan or skillet until very hot. (It is ready when a few drops of water skitter across the pan and evaporate quickly.) Grease pan or skillet lightly with oil or shortening.
Raise pan from heat with one hand and, with the other hand, pour about 3 tbsp (45 mL) batter into pan all at once. As you pour, tilt pan several times so that batter forms a thin film over bottom. Cook over medium heat until top is set, about 30 seconds. Lift cooked crepe with spatula; place on wire rack to cool. Repeat procedure until all batter is used.
Preheat oven to 350°F (175°C). In a large saucepan, sauté onions, red pepper, and celery in butter for several minutes. Mix in salt, curry powder, cumin, and hot pepper flakes. Add flour; cook until bubbly. Pour in milk and broth; cook on low heat, stirring until smooth and thick. Remove from heat; add sherry. Divide the sauce in half; add chicken to half the sauce. Spoon about ¼ cup (50 mL) of chicken mixture onto center of each crepe and fold over. Place crepes in large shallow baking pan and pour remaining sauce over all. Sprinkle with Parmesan cheese. Heat in 350°F (175°C) oven until hot.
Makes 10 crêpes.
*Tip: If you don’t have sherry, use white wine vinegar, red wine vinegar or pineapple juice.
Carbohydrates: 16.5 g
Fat: 17 g
Protein: 25.6 g
Sodium: 909.7 mg