Chicken and spinach calzones
Nutrition Facts
Serving Size 1 calzone
Calories 372
| Amount Per Serving | ||
| Monounsaturated fat | 2.5 g | |
|---|---|---|
| Saturated fat | 2.5 g | |
| Total fat | 9.5 g | |
| Sodium | 618 mg | |
| Cholesterol | 71 mg | |
| Dietary fiber | 4 g | |
| Protein | 32 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This cheesy dish is stuffed with chicken breast, which is lower in salt and fat than Italian sausage.
Ingredients
(Serves 6)- 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
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.