Savoury Crepe Bake

 



Low-carb, high protein, highly nutritious crepe the whole family will enjoy. There is a simple secret to these that gives them the taste and texture of pasta -  if you follow my recipe they will taste amazing. I'll talk and show you more about this great recipe in our  next Transformation Classroom On-line, in our MP Community.

Ingredients:
500g pumpkin (kent, butternut) peeled, diced
100g baby spinach, loosely chopped
250g low fat ricotta cheese
2 large zucchinis, grated
1 x (425g) tin of tuna in springwater, drained, flaked
coconut oil cooking spray
2 whole eggs
6 egg whites (or, ¾ cup liquid egg whites)
1½ tbls besan (chickpea) flour
1 x (500g) jar of a chunky tomato cooking sauce ( I like to use one with garlic and herbs for added flaour.)
½ cup low fat parmesan or mozzarella cheese, grated
rock salt & freshly cracked black pepper
fresh basil leaves for garnish

Method:
1. Pre-heat oven to 220°C/200°C fan-forced.

2. Prepare Crepe filling: First, peel and dice pumpkin. Place into saucepan or microwave dish and cook until tender.

3. Transfer cooked pumpkin into a large mixing bowl. Using a fork, mash pumpkin thoroughly. Next, add spinach, stir in ricotta then add zucchini and tuna. Combine well. Season to taste with salt and pepper. Set aside.

4. Prepare gluten free crepes: In another mixing bowl, add eggs and egg whites and gently whisk. Sift besan flour over the eggs, and then whisk again to combine.

5. Heat a small non-stick frying pan over high heat and spray lightly with coconut oil. Pour approx. 1/3 cup portion of batter into the pan, quickly swirl the batter around to cover the base and cook for 60-90 seconds, then flip and cook for another 30-60seconds on the other side. When done, transfer crepe to a large plate to cool. Repeat process until all batter is used, making 8 crepes in total.

6. Place one crepe onto a clean surface, then spoon mixture evenly down the centre of the crepe. Be generous with the filling! Roll the crepes up tightly, set aside and repeat process with remaining crepes and filling mixture.

7. Pour around 2/3 of the pasta sauce over the base of a large rectangular ovenproof dish. Arrange crepes in baking dish; top with remaining sauce and sprinkle with cheese. Bake 10-12 minutes, until cheese is melted and golden.

8. Add garnish, and serve immediately when done with either a delicious crispy leaf salad or extra vegetables, and don’t forget to add your flaxseed oil or flaxseed meal.

*Shar’s Tip – I like to add 1- 2 tbls of water to thin the batter out a little. It makes really thin paper like crepes.


 Serves: 4           Prep: 15 mins     Cooking time: 10-12 minutes

Nutrition Information: (2 crepes - per serve)
         Cals/Kjs:
238.6     Protein: 26.2g     Carbs: 13.8g     Fat:8.7g


Fitness is more than a PHYSICAL challenge, it's a MENTAL one. Body & mind were pushed to the limits with today's 8km SUP sprint time trials. Thanks coach ๐Ÿ‘๐Ÿป All smiles now though, as it's time to refuel, recharge and get ready to do it all again Monday! ๐Ÿ’ช๐Ÿป . . #fitnessaddict #fitnessmodel #fitness #gymaddict #gymfreak #gymselfie #girlswholift #girlswithmuscle #gymmotivation #fitgirl #girlsthatlift #girlswithabs #instagramfitness #shredded #ig_fitness_freaks #beastmode #instafitness #bodybuilding #fitnessinspiration #fitnessmotivation #fitnessfreak #fitnesslifestyle #training #healthyliving #competitionprep #muscle #sup #fitchicks #fitfam #standuppaddle

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