Chicken and spinach calzones

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Dietitian’s tip:

Instead of Italian sausage, this calzone is stuffed with boneless, skinless chicken breast. That 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. Use in place of the chicken.

Number of servings

Serves 6

  1. Diabetes meal plan
  2. Weight management
  3. Healthy-carb

Ingredients

  1. 2 teaspoons olive oil
  2. 1 pound boneless, skinless chicken breasts
  3. 1 package (10 ounces) frozen chopped spinach, thawed and drained
  4. 8 ounces part-skim ricotta cheese
  5. 1 teaspoon minced garlic
  6. 1 tablespoon chopped parsley
  7. 4 teaspoons Parmesan cheese
  8. 2 egg whites, divided
  9. 1 frozen whole-wheat bread dough loaf (16 ounces), thawed, not risen

Directions

Preheat 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 every now and then 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, use a wire whisk or fork to lightly beat the remaining egg white.

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 right away.

Nutritional analysis per serving

Serving size: 1 calzone

  • Calories 372
  • Total fat 9.5 g
  • Trans fat trace
  • Monounsaturated fat 2.5 g
  • Cholesterol 71 mg
  • Sodium 618 mg
  • Total carbohydrate 40 g
  • Dietary fiber 4 g
  • Added sugars 0 g
  • Protein 32 g
  • Saturated fat 2.5 g
  • Total sugars 2 g
  • Polyunsaturated fat 0.5 g
  • Potassium 462 mg
  • Calcium 123 mg
  • Magnesium 59 mg
  • Vitamin D 1 IU
  • Iron 1 mg

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