Spinach Calzones
Delicious and filling, these no-fuss calzones have a gooey filling healthified with protein-rich tofu and nutrient-dense frozen spinach. They are transportable, so consider bringing them to the office for lunches. Purchased pizza dough simplifies the process, but you can also use your favourite homemade pizza dough recipe.
1 cup (250 mL) frozen chopped spinach, thawed
1 Tbsp (15 mL) grapeseed oil
1 small onion, finely chopped
2 garlic cloves, minced
1/3 block (about 150 g) extra-firm tofu, shredded
3/4 cup (180 mL) reduced-fat mozzarella cheese, shredded
1 cup (250 mL) reduced-fat ricotta cheese
1 large free-range egg
2 Tbsp (30 mL) fresh thyme
Salt and pepper to taste
1 lb (450 g) store-bought whole wheat pizza dough, room temperature
Cornmeal to cover work surface
Place spinach in colander and press out excess liquid.
Heat oil in skillet over medium heat. Cook onion until softened, about 5 minutes. Add garlic and spinach; cook 1 minute.
In large bowl mix together tofu, mozzarella, ricotta, egg, thyme, and salt and pepper. Stir in spinach mixture.
Preheat oven to 475 F (240 C).
Slice pizza dough into 4 equally sized pieces. Sprinkle generous amount of cornmeal onto work surface and roll dough pieces into 6 to 8 in (15 to 20 cm) discs.
Place an equal amount of spinach and cheese mixture on centre of each disc. Flatten gently to bring mixture toward one side of disc, making sure to leave about 1 1/2 in (4 cm) of uncovered dough. Fold dough back onto itself and press lightly on calzone to form half moon.
Fold edges to seal in filling.
Transfer to cookie sheet and cook for 15 minutes, or until crust turns crispy and golden brown. Let cool before serving.
Serves 4.
Each serving contains:
442 calories; 27 g protein; 16 g total fat (7 g sat. fat, 0 g trans fat); 52 g carbohydrates; 9 g fibre; 554 mg sodium
source: "Frozen Fruits & Vegetables", alive #351, January 2012
Spinach Calzones
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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