Easy and healthy recipe for pancakes with chicken and vegetables

We are going to show you how to prepare some delicious chicken and vegetable pancakes to add variety to the diet and ensure the consumption of quality proteins.

Last update: 25 September, 2022

Preparing chicken and vegetable crepes is very simple. This recipe is very complete from a nutritional point of view. It manages to provide a high amount of protein and antioxidants that will contribute to cover the daily requirements, which will improve the state of health.

For this reason there will be no problem in including it regularly in the pattern, as long as it is varied and balanced.

How to prepare chicken and vegetable crepes?

Ingredients

If you want to prepare an exquisite recipe for chicken and vegetable crepes, you will need the following products:

  • 1 teaspoon of butter
  • 2 tablespoons of wheat flour
  • 1/2 cup skim milk
  • 2 tablespoons of light milk cream
  • 1/2 chicken breast cooked and shredded
  • 2 slices of mozzarella cheese
  • 2 wheat flour tortillas
  • 1/2 green zucchini cut into strips
  • Half yellow zucchini cut into strips
  • 45 grams of broccoli

Step by Step

  1. First of all, you need to make the dough. To do this, place the butter in a skillet over medium heat until it melts.
  2. Then, add the wheat flour and mix everything very well.
  3. You will only have to add the milk until it boils and the result thickens.
  4. Then, put the well-cut vegetables in the pan and leave for 3 minutes on the heat, then add the cream and cook for another minute.
  5. After the time, include the chicken already cooked and shredded, finishing cooking 2 minutes later.
  6. Once this step is over, all that remains is to assemble the crepes. To do this, place a special tortilla for crepes on the plate and introduce a portion of the previous preparation.
  7. Add the cheese on top and, also, a lettuce leaf.
  8. To finish, close the tortilla, leaving the filling inside, so that it does not come out, and that’s it.

Do not forget that you can always avoid preparing the bechamel to complete the filling. If you want a lighter option, just sauté the vegetables with the chicken to later include them in the tortilla.



Benefits of chicken and vegetable pancakes

Chicken pancakes are capable of providing a number of health benefits when they are regularly included in the diet. First of all, it should be noted that they are a source of proteins of high biological value. These elements have proven to be fundamental in helping to prevent the development of complex pathologies that affect lean mass, such as sarcopenia.

On the other hand, contain high-quality phytochemicals from plants. These compounds have a high antioxidant power. They are capable of neutralizing the formation of free radicals and their subsequent accumulation in the body’s tissues. Thanks to this, the incidence of many chronic diseases, such as cardiovascular diseases, can be reduced. This is evidenced by a study published in European Journal of Medicinal Chemistry.

Of course, we must not forget that it is an energetic dish, with a high amount of carbohydrates. These elements are essential when performing high-intensity physical exercise. In fact, a daily intake of 10 grams of carbohydrates per kilo of weight per day may be necessary in people who train and compete within the elite, according to research published in Current Opinion in Clinical Nutrition and Metabolic Care.



Homemade chicken and vegetable pancakes

As you have seen, preparing homemade chicken and vegetable crepes is really simple. You will not need much time to achieve a fantastic result. As for the dough, you also have the option of making it at home, depending on individual tastes. They are even prepared in the supermarket that only need to be mixed with water and then cooked in the pan.

To finish, keep in mind that vegetables must appear in dietary routines on a regular basis to consolidate a good state of health over the years.

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