Turkey and broccoli crepe
Dietitian's notes: 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.
SERVES 4
Ingredients
1 cup chopped broccoli
4 prepackaged crepes, 8 inches each
4 ounces reduced-sodium smoked turkey breast, sliced
1/2 cup finely 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 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.
Nutritional Analysis(per serving)Serving size: 1 crepe
Calories 213 Cholesterol 121 mg
Protein 15 g Sodium 536 mg
Carbohydrate 18 g Fiber 1 g
Total fat 10 g Potassium 183 mg
Saturated fat 3 g Calcium 139 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Protein and dairy 1/2
Fats 1
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
Nonstarchy vegetables 1
Meat and meat substitutes 2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Dairy foods (low-fat or fat-free) 1/2
Meats, poultry and fish 1/2
http://www.mayoclinic.com/health/hea...ecipes/NU00573
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