A few days ago I posted the recipe for easy sourdough crepes along with a recipe for a chicken filling (see https://www.thenfeedthem.com/post/how-to-use-your-discard-to-make-swiss-chicken-sourdough-crepe-bake-casserole-diabetic-friendly), and now I'm posting the tuna and broccoli version, which is simple to do and really, really tasty for something so inexpensive to make. The crepes and the filling are "diabetic friendly" with plenty of protein and fiber and a moderate amount of carbohydrates. I especially like the recipe because I can make the crepes ahead, pull them out of the refrigerator along with some left over cooked broccoli, and, with a can of tuna, get dinner on the table in about 30 minutes. I make the filling for the crepes on the top of the stove and air fry the filled crepes for 10-15 minutes in the air fryer. You can bake the crepes in the oven at 350 for about 20 minutes. The crepes make a great budget meal that's also nutritious and really good for a "comfort dinner." Enjoy!
Sourdough Crepes With Tuna and Broccoli Filling (Diabetic Friendly) -- Serves 2+
2 prepared sourdough crepes (see below for the recipe)
1/4 cup of chopped onion
1 tablespoon of canola oil
1 tablespoon of white whole-wheat flour
1 cup of milk
1/8 teaspoon of salt
1/8 teaspoon of pepper
5 ounce can of tuna, drained
1 cup of cooked, chopped broccoli
1 tablespoon of roasted red pepper strips, chopped
1 tablespoon of grated Parmesan cheese
1/4 cup plus 2 tablespoons of shredded cheddar cheese, divided
Heat a nonstick skillet over medium heat and add the onion and the oil. Saute the onion for 5-10 minutes or until it softens a bit. Stir in the white whole-wheat flour and keep stirring it into the onion/oil for a minute or two. Whisk in the milk, salt, and pepper. Turn down the heat to medium-low and keep whisking the onion/milk mixture gently for about 10 minutes or until the mixture thickens to the consistency of a thin gravy or pancake batter. Stir in the tuna, the broccoli, and the pepper strips until combined. Turn off the heat and stir in the Parmesan cheese and 1/4 cup of the cheddar cheese until they melt into the mixture. Spritz a small baking dish with non-stick cooking spray. Lay out the crepes on the counter and spread about one-third of the filling on one side of each crepe. Starting from the filling side, roll up each crepe and place the crepes, seam side down, in the prepared baking dish. Spread the remaining filling mixture on top of the crepes in the pan. Sprinkle the remaining cheese on top of the filling/crepes. Air fry the crepes at 320 degrees for 10-15 minutes or until the top of the crepes is golden brown. Let the crepes cool a little before serving them.
Sourdough Crepes -- Makes 6+
1 cup of sourdough starter
3 large eggs
2 tablespoons of canola oil
1/4 teaspoon of salt
3/4 - 1 cup of milk (depending on the stiffness of your starter)
1/2 cup of white whole-wheat flour
In a large bowl whisk together well the starter, eggs, oil, salt, and about 1/2 cup of the milk. Whisk in the 1/2 cup of white whole-wheat flour until combined. Whisk in enough of the remaining milk to create a thin pancake batter. The batter should be just a little thicker than heavy cream, not as thick as regular pancake batter. Heat an 8-inch non-stick skillet over medium heat and spritz it with canola oil (or brush the pan with oil). Pour in about 1/4 cup of crepe batter on one side of the pan and immediately tilt the pan to swirl the batter around the pan. Let the crepe cook until the edges are set and the middle of the crepe takes on a slightly matte finish--about 3 minutes, depending on the heat of your pan. Flip the crepe carefully with a spatula and let it cook on the second side for a minute or two. Remove the crepe to a plate and repeat the process with the remaining batter. Use the crepes immediately or store the finished crepes in the refrigerator (I slide them, flat, into a gallon-sized bag) and use them later.