Serves 6.

This recipe makes 12 crêpes. Since only 6 are used, reserve the rest for another use. After crêpes have cooled, stack and store them in sealable plastic bags in the refrigerator for several days or in the freezer for up to two months.

• 2 tbsp unsalted butter, divided

• 11/2 c. skim milk

• 7 eggs, divided

• 11/4 c. flour

• Cooking spray

• 1/4 tsp. salt

• 1/4 tsp. freshly ground pepper

• 6 thin slices lean deli ham

• 3/4 c. shredded Swiss cheese (preferably Gruyère)


Melt 1 tablespoon of the butter and combine with milk and 1 egg in a blender. Pulse to combine. Add flour and pulse again until almost smooth. Let sit for 30 minutes.

Coat an 8-inch nonstick skillet with cooking spray; place over medium-high heat until hot. Remove pan from heat. Pour a scant 1/4 cup batter into pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 minute.

Carefully lift edge of crêpe with a spatula to test for doneness (crêpe is ready to turn when it can be shaken loose from the pan and the underside is lightly browned). Turn crêpe over; cook 30 seconds on other side.

Place crêpe on a plate; allow to cool. Repeat procedure until all of the batter is used. Stack crêpes between single layers of wax paper to prevent sticking.

Use a kitchen towel to wipe clean the skillet, put the heat on medium and add half of the remaining tablespoon of butter. When the butter is foamy, carefully crack 3 eggs into skillet, and season lightly with the salt and pepper. Reduce the heat to medium-low, cover and cook until the whites are firm, 2 to 21/2 minutes. Remove to a warm plate and repeat with remaining butter and eggs.

Heat another large nonstick pan over medium heat. Place a crêpe in the pan. Place 1 slice of ham in the middle of crêpe and sprinkle with 2 tablespoons cheese. Cook for about 30 seconds, or until ham is heated through. Place egg on top of the ham and fold the edges of the crêpe up on each side to form a square. Serve warm.

Nutrition information per serving:

Calories 250 Fat 15 g Sodium 395 mg

Carbohydrates 12 g Saturated fat 6 g Calcium 205 mg

Protein 16 g Cholesterol 235 mg Dietary fiber 0 g

Diabetic exchanges per serving: 1 bread/starch, 2 medium-fat meat, 1 fat.