Corn & Broccoli Calzones
YIELD: 6 servings ( Serving Size: Per
calzone: 350 calories )
COOK TIME: 15 MINUTES
PREP TIME: 30 MINUTES
COURSE: Main Dishes
Ingredients
1 1/2 cups chopped broccoli florets
1 1/2 cups fresh corn kernels, (about
3 ears; see Tip)
1 cup shredded part-skim mozzarella
cheese
2/3 cup part-skim 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 Tip), thawed if frozen
2 teaspoons canola oil
Preparation
1.Position racks in upper and lower
thirds of oven; preheat to 475F. 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. 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.
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.