Chicken and spinach calzones
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.
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
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.
Nutritional Analysis(per serving)Serving size: 1 calzone
Calories 359 Cholesterol 60 mg
Protein 33 g Sodium 626 mg
Carbohydrate 40 g Fiber 4 g
Total fat 9 g Potassium 239 mg
Saturated fat 2 g Calcium 118 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 2
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 2
Meat and meat substitutes 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00479
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