Corn and Broccoli Calzones
These calzones are stuffed with a combination of corn and broccoli, but you can use whatever you have in your fridge. Part-skim ricotta and mozzarella make our pizza pockets lower in saturated fat. Plus a whole-wheat crust adds a nutty flavor and extra fiber. Serve with your favorite marinara sauce for dipping.
1 1/2 cups chopped broccoli florets1 1/2 cups fresh corn kernels (about 3 ears; see Tip)1 cup shredded part-skim mozzarella cheese2/3 cup part-skim 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 Tip), thawed if frozen2 teaspoons canola oil
1. Position racks in upper and lower thirds of oven; preheat to 475F degrees. Lightly grease two baking pans.
2. Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl. 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.
3. Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving.
Yield: 6 calzones
Healthy Heart Variation: To reduce saturated fat even further, use nonfat ricotta in place of the reduced-fat ricotta. 334 calories, 2 g saturated fat.
Recipe Tips & Notes
Tips: To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.
Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.
Recipe NutritionPer calzone: 350 calories; 7 g fat (3 g saturated fat, 3 g mono unsaturated fat); 21 mg cholesterol; 50 g carbohydrates; 17 g protein; 4 g fiber; 509 mg sodium; 250 mg potassium
Nutrtion Bonus: Vitamin C (35% daily value), Calcium (25% dv), Vitamin A (20% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 1 medium-fat protein
Found on www.Care2/healthyliving.com and www.EatingWell.com