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Ham, pineapple and asparagus crepes

July 21, 2016

Recipe

These savory crepes are filled with lean ham, asparagus, pineapple and cheese.

Serves 4

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.

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.

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

DASH Eating Plan Servings

1/2 Dairy foods (low-fat or fat-free) 1 Fats and oils 1/2 Fruits 1 Grains and grain products 2 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

2 Fats Dairy foods (low-fat or fat-free) 1/2 Fruits 2 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats 1/2 Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 253 Calories 21 g Total carbohydrate 127 mg Cholesterol 1 g Dietary fiber 4 g Monounsaturated fat Potassium 18 g Protein 6 g Saturated fat 1 crepe Serving size 742 mg Sodium 13 g Total fat