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RECIPE

Chicken spinach calzone


SERVES 6

Ingredients
2 teaspoons olive oil
1 pound boneless, skinless chicken breasts
1 package (10 ounces) frozen chopped spinach, thawed and drained
8 ounces part-skim ricotta cheese
1 teaspoon minced garlic
1 tablespoon chopped parsley
4 teaspoons Parmesan cheese
2 egg whites, divided
1 frozen whole-wheat bread dough loaf (16 ounces), thawed, not risen
Chicken spinach calzone
Dietitian's Tip: Instead of Italian sausage, this calzone is stuffed with boneless, skinless chicken breast, which cuts out much of the fat and sodium. For a vegetarian version, saute 1 pound of sliced mushrooms and 1/3 cup chopped onion in a teaspoon of olive oil and use in place of the chicken.

Directions

Preheat the oven to 350 F. Lightly coat a baking sheet with cooking spray.

In a large, nonstick frying pan, heat the olive oil over medium-high heat. Add the chicken and saute, turning occasionally until golden brown, about 10 to 12 minutes. Set aside to cool. When cool to the touch, cut the chicken breasts into cubes. Set aside.

In a small bowl, combine the spinach, ricotta cheese, garlic, parsley, Parmesan cheese and 1 of the egg whites. Mix until well blended. Set aside.

In another bowl, using a wire whisk or fork beat the remaining egg white lightly.

Cut the bread dough into 6 equal-sized pieces. On a floured surface, press each piece into a circle. Using a rolling pin, roll each dough piece into ovals 8 inches long and 6 inches wide. Brush the edges of the dough ovals with the lightly beaten egg white.

Place 1/6 of the chicken cubes in the center of each oval. Add 1/6 of the spinach mixture to each. Fold the dough over the filling, pressing the edges together. Crimp with a fork and place on the prepared baking sheet. Bake until browned and crispy, about 15 to 20 minutes. Serve immediately.

You can enhance your meal with a simple marinara sauce, served in individual bowls for dipping. Be aware that a quarter cup of marinara sauce can add about 35 calories and over 200 milligrams of sodium to your nutrient totals.

Nutritional Analysis (per serving)
Calories 377
Protein 34 g
Carbohydrate 40 g
Total fat 9 g
Saturated fat 3 g
Monounsaturated fat 2 g
Cholesterol 56 mg
Sodium 625 mg
Fiber 4 g
Potassium 449 mg
Calcium 172 mg

Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 2
Carbohydrates 2
Protein and dairy 1
Fats 1

Source: Mayo Clinic


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