Turkey and broccoli crepe

Dietician's Tip

Cooked broccoli is a good source of vitamins A and C, folate, potassium, calcium, and fiber. Here it's paired with sliced turkey breast and rolled into a crepe for a quick lunch or light supper.

Ingredients

  • 2 cups chopped broccoli
  • 4 prepackaged crepes, 8 inches each
  • 4 ounces reduced-sodium turkey breast, sliced
  • 1/2 cup finely shredded reduced-fat colby jack cheese

Directions

Heat the 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 broccoli. Cover and steam until tender-crisp, about 5 to 7 minutes.

Heat the crepes in the microwave for 30 seconds to 1 minute, or according to package directions. Place 1/4 of the turkey, 1/4 cup steamed broccoli 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 5 minutes. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 223
Total carbohydrate: 23 g
Cholesterol: 47 mg
Dietary fiber: 3 g
Monounsaturated fat: 1 g
Protein: 17 g
Saturated fat: 4 g
Serving size: 1 crepe
Sodium: 200 mg
Total fat: 7 g

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 1
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1 1/2
Protein and dairy: 1
Vegetables: 1

Last Updated Sep 15, 2017


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