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Obesity Discussion · 01-28-06, 10:28 PM

Ham, pineapple and asparagus crepes
Dietitian'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 lunch or dinner option.

SERVES 2
Ingredients
6 asparagus stalks, halved
4 prepackaged crepes, each about 8 inches in diameter
8 ounces 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
Preheat 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 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.

Nutritional Analysis(per serving)Serving size: 2 crepes
Calories 297 Cholesterol 142 mg
Protein 20 g Sodium 1,092 mg
Carbohydrate 20 g Fiber 1 g
Total fat 15 g Potassium 350 mg
Saturated fat 6 g Calcium 170 mg
Monounsaturated fat 6 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1/2
Carbohydrates 1
Protein and dairy 2

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fruits 1/2
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1/2
Fruits 1/2
Dairy foods (low-fat or fat-free) 1
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00514

01-28-06, 10:28 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Ham, pineapple and asparagus crepes Ham, pineapple and asparagus crepes Dietitian'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 lunch or dinner option. SERVES 2 Ingredients 6 asparagus stalks, halved 4 prepackaged crepes, each about 8 inches in diameter 8 ounces 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 Preheat 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 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. Nutritional Analysis(per serving)Serving size: 2 crepes Calories 297 Cholesterol 142 mg Protein 20 g Sodium 1,092 mg Carbohydrate 20 g Fiber 1 g Total fat 15 g Potassium 350 mg Saturated fat 6 g Calcium 170 mg Monounsaturated fat 6 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Fruits 1/2 Carbohydrates 1 Protein and dairy 2 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Fruits 1/2 Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 2 Vegetables 1/2 Fruits 1/2 Dairy foods (low-fat or fat-free) 1 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00514 __________________