Crêpes with shrimp, spinach and herb filling

Ingredients

Crêpes

• 1 cup (250 mL) 1% milk
  
• 3 large eggs
  
• 1/2 cup (125 mL) whole-grain pastry flour
  
• 1/2 cup (125 mL) all-purpose flour
  
• 2 tbsp (25 mL) canola oil

Filling

• 1 tbsp (15 mL) canola oil
  
• 1 medium shallot, finely chopped (about 3 Tbsp/45 mL)
  
• 1 clove garlic, minced
  
• 2 tsp (10 mL) all-purpose flour
  
• 1/2 cup (125 mL) 1% milk
  
• 5 cups (1.25 L) fresh baby spinach leaves, coarsely chopped
  
• 1 lb (500 g) medium shrimp, peeled and deveined, tails removed
  
• 1/4 tsp (1 mL) freshly ground black pepper
  
• 1/4 cup (50 mL) fresh basil leaves, sliced into ribbons
  
• 2 tbsp (25 mL) fresh parsley leaves, coarsely chopped
  
• Canola oil cooking spray

Directions

Crêpes mix:

1. In blender, place milk and eggs and blend to combine. Add both flours and blend until very smooth, about 15 seconds. Add canola oil and blend until incorporated, 5 seconds more. Pour batter into medium bowl, cover and place in refrigerator while you prepare filling.

To make filling:

2. In large, nonstick skillet, heat canola oil over medium heat. Add shallot and cook until softened but not brown, about 2 minutes. Add garlic and cook 30 seconds more. Sprinkle flour into pan and cook, stirring until incorporated, about 30 seconds. Drizzle in milk and cook, stirring continuously until thickened, about 2 minutes. Stir in spinach and cook until it is just wilted, about 30 seconds. Add shrimp and pepper and cook, stirring once or twice, until shrimp just turn pink, about 2-3 minutes. Remove from heat and cover.

To make crêpes:

3. Heat crêpe pan or 10-inch (25-cm) nonstick skillet with 8-inch (20-cm) base over medium heat. Spray pan with canola oil cooking spray. Ladle 1/4-cup (50-mL) batter into center of pan. Tilt and rotate pan so batter forms thin layer in bottom. Cook until top is no longer liquid and bottom is nicely browned, about 1 minute. Flip crêpe and cook other side until light brown, about 15 seconds more. Repeat with remaining batter until you have eight crêpes. (You will not need to re-spray pan.) Stack finished crepes on plate.

To fill crêpes:

4. Return shrimp-spinach mixture to skillet at medium heat and cook until warmed and shrimp are cooked through, 1-2 minutes. Remove from heat and stir in herbs. Place one crêpe on plate, top with about 1/3 cup (75 mL) of shrimp mixture in center and roll up. Repeat with remaining crêpes and shrimp mixture. Serve immediately.

Nutritional info per serving (1 crêpe)

• Calories 200
  
• Protein 14 g
• Total fat 8 g
  Saturated fat 1.5 g
  Cholesterol 145 mg
• Carbohydrates 17 g
  Fibre 2 g
  Sugars 3 g
  Added sugars 0 g
• Sodium 400 mg
  
• Potassium 198 mg