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