Ham, pineapple and asparagus crepes

Dietician's Tip

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.

Ingredients

  • 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

Directions

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.

Serving Information

Serves 4

Nutritional analysis per serving

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Fats and oils: 1
Fruits: 1/2
Grains and grain products: 1
Meats, poultry and fish: 2

Diabetes Meal Plan Choices

Fats: 2
Fruits: 1/2
Meat and meat substitutes: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Fruits: 1/2
Protein and dairy: 1

Last Updated Jul 21, 2016


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