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.
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
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
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Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.