Sausage and Kale Calzones √
Flavorful and satisfying, these cheesy calzones are one way to ensure your family eats their greens. Make sure to prepare the dough first so it has time to rest as you prepare the filling. From Meredith Deeds.
• 1 tsp. olive oil
• 1 lb. turkey Italian sausage, casings removed
• 1 c. chopped onion
• 2 garlic cloves, minced
• 6 c. chopped kale (about 2 small bunches)
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. salt
• 3/4 c. (3 oz.) shredded part-skim mozzarella cheese
• 1 c. part-skim ricotta
• 2 tbsp. grated fresh Parmesan cheese
• 1/4 tsp. crushed red pepper
• Basic Pizza Dough (recipe follows)
• Cooking spray
• Marinara sauce (store-bought or homemade), optional
Preheat oven to 450 degrees.
To prepare filling: Heat olive oil in a large skillet over medium-high heat. Add the sausage and cook, breaking up lumps with the back of a wooden spoon, for 5 minutes or until no longer pink. Add onion; sauté 4 minutes or until softened. Add garlic; sauté 2 minutes. Add kale; sauté 8 minutes or until kale is tender. Stir in pepper and salt. Remove from heat; cool slightly. Add the mozzarella, ricotta, Parmesan and red pepper to the sausage mixture; stir well.
To assemble: Divide the pizza dough into 8 equal portions. Roll each portion into a 6-inch circle on a lightly floured surface. Spoon about 1/2 cup sausage and kale mixture onto half of each circle, leaving a 1/2-inch border. Fold dough over filling. Press edges together to seal. Beginning at one end and working toward the other, stretch sealed edge outward, pinching and rolling edge to form a rope. Transfer to baking sheet.
Place calzones on 2 large baking sheets lined with parchment paper. Pierce the tops of the dough once with a fork. Lightly coat the calzones with cooking spray. Bake for 14 minutes or until browned. Remove from oven. Serve warm with marinara sauce on the side for dipping, if desired.
Nutrition information per serving:
Calories 413 Fat 14 g Sodium 906 mg
Carbohydrates 44 g Saturated fat 5 g Calcium 276 mg
Protein 27 g Cholesterol 69 mg Dietary fiber 3 g
Diabetic exchanges per serving: 1 vegetable, 2 ½ bread/starch, 2 ½ lean meat, 1 ½ fat.
Basic Pizza Dough √
Makes 8 (6-inch) rounds.
• 2 3/4 c. unbleached all-purpose flour
• 1 tsp. salt
• 1 tbsp. sugar
• 1 pkg. dried yeast
• 1 c. warm water (about 98 degrees)
• 1 tbsp. olive oil
• Extra flour for rolling out the calzones
Place the flour and salt in the bowl of a food processor and pulse a few times to blend the salt evenly into the flour. Add the sugar and yeast to the warm water and stir. Allow the water-yeast mixture to sit for about 3 or 4 minutes and when foamy on top, add 1 tablespoon olive oil. Stir.
Turn on the processor and quickly pour the yeast-water through the feed tube. Process until the dough forms a ball. Let rest in the processor while you prepare the calzone filling.
Nutrition information per each 6-inch round:
Calories 180 Fat 2 g Sodium 296 mg
Carbohydrates 35 g Saturated fat 0 g Calcium 7 mg
Protein 5 g Cholesterol 0 mg Dietary fiber 2 g
Diabetic exchanges per serving: 2 bread/starch, 1 ½ fat.