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Recipe: Vegetable and garlic calzone

Recipe: Vegetable and garlic calzone

Vegetable and garlic calzone — one of many healthy recipes from Mayo Clinic.

Instead of high-fat meats, this calzone is stuffed with fresh vegetables, which significantly reduces the amount of fat and calories. Serve with a salad and fruit.


Directions

Preheat 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 in half. Press each half into a circle. Using a rolling pin, roll the dough into an oval. On half of the oval, add 1/2 of the sauteed vegetables, 1/2 of the tomato slices and 1/4 cup 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 calzone.

Brush the calzones with the remaining 1 teaspoon olive oil. Bake until golden brown, about 20 minutes.

Heat the pizza sauce in the microwave or on the stove top. Place each calzone on a plate. Serve with 1/3 cup pizza sauce on the side or pour the sauce over the calzones.


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 garlic, minced
  • 2 teaspoons olive oil
  • 1/2 pound frozen whole-wheat bread dough loaf, thawed
  • 1 medium tomato, sliced
  • 1/2 cup mozzarella cheese, shredded
  • 2/3 cup pizza sauce

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories256 
Carbohydrate34 g 
Cholesterol8 mg 
Fiber4 g 
Monounsaturatedfat3 g 
Potassium 
Protein12 g 
Saturatedfat2 g 
Servingsize1 calzone 
Sodium535 mg 
TotalFat8 g 

2011-10-01

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