Thursday, January 28, 2016

Crusty Salutary Calzones

Bread made with 1/2 whole grains, filled with a taste of Italian sausage, ricotta and Parmesan cheese, dipped in a homemade marinara sauce-these individual 1/2 moon pizzas are a match for any pizza shop!  How did I adjust this to my meal planning regime?

  • Used 1/2 whole wheat flour in the recipe.  I also used whole grain cornmeal for the outside of the dough ball.

  • Controlled portion of protein per entree.  1-3 ounce Italian turkey sausage, browned, crumbled and drained was divided among 6 calzones. That's the equivalent of 1/2 ounce per serving-plenty to add that delicious sweet sausage flavor.

  • Controlled the servings of fat per meal.  The calzones are brushed with olive oil prior to baking.  There is no fat in the bread dough.  The milk is fat free, the ricotta cheese "part-skim". 

  • Included low fat dairy with meals.  Calcium percentage of the RDA in just one calzone approximates 50%.
I love that this bread dough recipe is one that I mix and knead, allow to rise once, then slip into the refrigerator until 1/2 hour before assembly!

Crusty Calzones

(Makes 6)

In a mixing bowl with dough hook in place, mix 1 cup flour with salt, sugar and yeast.
1 cup whole wheat pastry flour
1 1/2 teaspoon sugar
1/8 teaspoon salt
1 1/2 teaspoon rapid rise dry yeast

With mixer on a low speed, gradually add warm water.  Beat for 2 minutes, scraping sides of bowl with a spatula.
1 cup water (125 F)

Add 1/2 cup flour.  Beat at medium speed for 2 minutes.
1/2 cup whole wheat pastry flour

With mixer running at a low speed, gradually add flour a bit at a time.  Knead until dough leaves the sides of the bowl.
1 1/4 cup all purpose flour
Turn out dough into a bowl greased with an olive oil spray.  Turn to coat both sides.  Cover and let rise at room temperature until double, about 45 minutes.
Can place in refrigerator at this point until ready to assemble. 

Calzone assembly
Brown and crumble sausage in a non-stick pan with shallots.  Add tomatoes as mix starts to brown.  Drain on paper towels.
1-3 ounce Italian turkey mild sauce link
1/4 cup shallots, diced
1 teaspoon olive oil
1/3 cup grape tomatoes, diced

Divide dough into 6 pieces.  Turn out onto a cornmeal sprinkled counter.  Let rest for 30 minutes.
1/3 cup whole grain cornmeal

On a parchment paper lined baking sheet sprinkled with cornmeal,  punch each dough piece into a circle. 
Top 1/2 of each dough round with:
Sausage, shallot, tomato mix 
2 tablespoon ricotta cheese, part-skim
2 tablespoon Parmesan cheese, grated
Fold dough over.  Using a fork, crimp edges together.
Brush with olive oil.

Bake at 450 F. for 10-14 minutes.  Turn the oven to broil the last minute of baking if tops need browning.

My homemade tomato sauce is made with no added salt tomatoes.  The recipe is here

Our dinner plates are filled with red grapes and a fresh spinach-vegetable mix.




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