Vegetable and garlic calzone

Dietician's Tip

Instead of high-fat meats, these calzones are stuffed with fresh vegetables, which significantly reduces the fat and calories.

Ingredients

  • 3 asparagus stalks, cut into 1-inch pieces
  • 1/2 cup chopped spinach
  • 1/2 cup chopped broccoli
  • 1/2 cup sliced mushrooms
  • 2 tablespoons minced garlic
  • 2 teaspoons olive oil, divided
  • 1/2 pound frozen whole-wheat bread dough loaf, thawed
  • 1 medium tomato, sliced
  • 1/2 cup shredded part-skim mozzarella
  • 2/3 cup pizza sauce

Directions

Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray.

In a medium bowl, add the asparagus, spinach, broccoli, mushrooms and garlic. Drizzle 1 teaspoon of the olive oil over the vegetables and toss to mix well.

Heat a large, nonstick frying pan over medium-high heat. Add the vegetables and saute for 4 to 5 minutes, stirring frequently. Remove from heat and set aside to cool.

On a floured surface, cut the bread dough into quarters. Press each piece into a circle. Using a rolling pin, roll the dough into a thin oval. On half of the oval, add 1/4 of the sauteed vegetables, 1/4 of the tomato slices and 2 tablespoons cheese. Wet your finger and rub the edge of the dough that has the filling on it. Fold the dough over the filling, pressing the edges together. Roll the edges and then press them down with a fork. Place the calzone on the prepared baking sheet. Repeat to make the other calzones.

Brush the calzones with the remaining 1 teaspoon olive oil. Bake until golden brown, about 10 minutes.

Heat the pizza sauce in the microwave or on the stove top. Place each calzone on a plate. Serve with 2 1/2 tablespoons pizza sauce on the side or pour the sauce over the calzones.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 264
Total carbohydrate: 36 g
Cholesterol: 8 mg
Dietary fiber: 4 g
Monounsaturated fat: 3 g
Protein: 12 g
Saturated fat: 2 g
Serving size: 1 calzone
Sodium: 590 mg
Total fat: 8 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 2
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1
Vegetables: 1

Last Updated Oct 5, 2017


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