How to Make a Low-Fat Calzone
Calzones are a delicious, hearty family meal that you can prepare in a matter of minutes. Popular in Italy, these pizzalike turnovers are usually filled with a variety of calorie-laden cheeses and meats, making them a dieting no-no. With the right ingredients, you can enjoy a filling calzone without derailing your healthy diet. Include a garden salad to complete the meal. Does this Spark an idea?
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Things You'll Need
- Mushrooms, peppers, olives and so forth
- 4 oz. turkey pepperoni
- 16 oz. shredded, low-fat mozzarella cheese
- Jar low-fat pizza sauce
- Tube refrigerated pizza crust
- Flour
- Beaten egg white
Instructions
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1
Assemble each of the calzone ingredients in front of you on a clean workspace. Rinse and dry the vegetables that you would like to include in your calzone, such as mushrooms and peppers. Cut the vegetables into bite-size pieces. Open the pepperoni, cheese and pizza sauce. Reserve 1 cup reduced-fat mozzarella cheese and 1 cup pizza sauce.
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2
Divide a tube of refrigerated dough into four equal sections.
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3
Preheat the oven to 375 degrees F.
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4
Place the first quarter of the dough in front of you on a lightly floured surface. Using your hands, flatten the dough into a circle that is approximately 1/8 inch thick.
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5
Pour 1/4 cup sauce on the center of your dough circle. Spread it evenly, leaving 1/2 inch of dough around the edge. Sprinkle a handful of reduced-fat mozzarella shreds over the sauce. Finish by adding an assortment of vegetables and 1 oz. turkey pepperoni to the center of your dough circle. Do not overfill your calzone, as you will need to seal the edges in Step 6.
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6
Lift the right side of the calzone, and press the dough from the right side of your dough circle into the dough on the left side of the circle. This will seal all your ingredients into a dough pocket. Carefully transfer the calzone to a lightly oiled cookie sheet.
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7
Repeat Steps 4 through 6 until you have assembled four calzones and placed them on the cookie sheet. Lightly brush the calzones with a beaten egg white.
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8
Bake the calzones in the oven for 20 minutes.
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9
Open the oven after 20 minutes have passed, and spoon the remaining pizza sauce over the tops of the calzones. Sprinkle the cup of mozzarella cheese evenly over the calzones.
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10
Close the oven, and continue baking the calzones for five minutes or until the cheese on top of the calzones is melted and bubbling.
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11
Remove the calzones from the oven. Serve with a spatula, because they will be hot.
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Tips & Warnings
If you want to add flavor to your calzone without adding calories, consider mixing fresh herbs, such as basil and rosemary, or fresh garlic to your pizza sauce.
References
Resources
- Photo Credit calzone image by William Berry from Fotolia.com
