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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 345.5
  • Total Fat: 14.5 g
  • Cholesterol: 31.5 mg
  • Sodium: 744.1 mg
  • Total Carbs: 38.1 g
  • Dietary Fiber: 4.0 g
  • Protein: 18.8 g

View full nutritional breakdown of Corn & Broccoli Calzones calories by ingredient
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Corn & Broccoli Calzones

Submitted by: MAILHANDLER
Corn & Broccoli Calzones

Introduction

Corn & Broccoli Calzones from EatingWell Magazine July/August 2007. Low Calorie | Low Cholesterol | High Calcium | Healthy Weight

Serve these veggie-filled turnovers with your favorite marinara sauce for dipping.

Makes 6 calzones

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

Corn & Broccoli Calzones from EatingWell Magazine July/August 2007. Low Calorie | Low Cholesterol | High Calcium | Healthy Weight

Serve these veggie-filled turnovers with your favorite marinara sauce for dipping.

Makes 6 calzones

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy


Number of Servings: 6

Ingredients

    1 1/2 cups chopped broccoli florets
    1 1/2 cups fresh corn kernels (about 3 ears)
    1 cup shredded part-skim mozzarella
    2/3 cup reduced-fat ricotta cheese
    4 scallions, thinly sliced
    1/4 cup chopped fresh basil
    1/2 teaspoon garlic powder
    1/4 teaspoon salt
    1/4 teaspoon freshly ground pepper
    All-purpose flour for dusting
    20 ounces prepared whole-wheat pizza dough (see Shopping Tip), thawed if frozen
    2 teaspoons canola oil


Directions

1. Position racks in the upper and lower thirds of oven; preheat to 475°F. Coat 2 baking sheets with cooking spray.
2. Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl.
3. On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous 3/4 cup filling on one half of each circle, leaving a 1-inch border of dough. Brush the border with water and fold the top half over the filling. Fold the edges over and crimp with a fork to seal. Make several small slits in the top to vent steam; brush each calzone with oil. Transfer the calzones to the prepared baking sheets.
4. Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving.

NUTRITION INFORMATION: Per calzone: 350 calories; 7 g fat (3 g sat, 3 g mono); 21 mg cholesterol; 50 g carbohydrate; 17 g protein; 4 g fiber; 509 mg sodium; 253 mg potassium.
Nutrition bonus: Vitamin C (35% daily value), Calcium (25% dv), Vitamin A (20% dv).
3 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 fat




Number of Servings: 6

Recipe submitted by SparkPeople user MAILHANDLER.






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