SERVES: 4 (MAKES 8)
PREPARATION: 20 MINUTES, PLUS 15 MINUTES STANDING, COOKING: 30 MINUTES
3/4 cup (110 g) whole-wheat flour
1/3 cup (40 g) rolled oats
1 tablespoon (15 ml) olive oil, plus 1 tablespoon (15 ml) extra for frying
3/4 cup (175 ml) low-fat milk
2 tablespoons (30 ml) olive oil
1 small onion, finely chopped
1 clove garlic, crushed
1 cup (250 g) button mushrooms, thinly sliced
2 tablespoons (30 ml) all-purpose flour
1 cup (250 ml) low-fat milk
2 tablespoons (30 ml) finely snipped fresh chives
1 Put the whole-wheat flour and oats in a food processor or blender and process at high speed until finely ground. Place into a large bowl.
2 Put the eggs, 1 tablespoon (15 ml) oil and the milk in a pitcher and whisk until combined. Make a well in the center of the flour mixture and pour in the egg mixture. Whisk until smooth. Let the batter stand for 15 minutes.
3 Meanwhile, to make the filling, heat the oil in a large saucepan over a medium–high heat. Add the onion and cook, stirring, for 3–4 minutes, or until soft. Add the garlic and mushrooms and cook, stirring, for another 3–4 minutes, or until the mushrooms are tender.
4 Reduce the heat to medium. Sprinkle the flour evenly over the mushrooms and cook, stirring quickly, for 1 minute. Gradually stir in the milk until smooth. Cook, stirring, for 3–4 minutes, or until the mixture boils and thickens. Stir in the chives. Remove the pan from the heat and cover to keep warm.
5 Heat a little oil in a frying pan or crepe pan over medium heat. Spoon 1/4 cup (50 ml) of batter into the pan and swirl to coat the base. Cook for 1 minute, turn and cook for another 1 minute, or until golden brown. Transfer to a plate and cover to keep warm. Repeat with the remaining batter to make eight crepes.
6 Divide the mushroom mixture among the crepes. Fold the crepes to enclose the filling and serve.
+ These oat crepes can be served spread with jam, or with fillings such as fresh berries and low-fat vanilla yogurt, or sliced banana and low-fat ricotta flavored with honey and ground cinnamon.
Each serving (2 crepes) provides
427 calories, 17 g protein, 24 g fat (4 g saturated fat), 36 g carbohydrate (8 g sugars), 6 g fiber, 122 mg sodium