Corn & Broccoli Calzones
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 1/2 cups chopped broccoli florets1 1/2 cups fresh corn kernels (about 3 ears)1 cup shredded part-skim mozzarella2/3 cup reduced-fat ricotta cheese4 scallions, thinly sliced1/4 cup chopped fresh basil1/2 teaspoon garlic powder1/4 teaspoon salt1/4 teaspoon freshly ground pepperAll-purpose flour for dusting20 ounces prepared whole-wheat pizza dough (see Shopping Tip), thawed if frozen2 teaspoons canola oil
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.
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.
Nutritional Info 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