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AboutJanel, a Registered Dietitian who follows a vegetarian diet, promotes no-nonsense, plant-based cooking so that eating is both healthful and enjoyable. Janel has a masterís degree in nutrition communication from Tufts University in Boston.
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I had a head of broccoli and green pepper to cook before they wilted in the fridge while I left town for a few days. I thought these veggies all chopped up would make a great stuffing for some healthy calzones so I jetted off to Trader Joe's to pick up some fresh whole wheat pizza dough and was happy to have the remaining ingredients on hand.
1 head broccoli Ė chopped
1 green pepper Ė diced
about 1/3 cup of shredded soy cheese
about 1/3 of a cut of fresh whole wheat pizza dough (I froze the rest for future use)
garlic powder, to taste
salt and pepper, to taste
olive oil for brushing
flour for dusting
1. Preheat the oven to 475 degrees. Dice the veggies and mixed them in a bowl with cheese, garlic powder, salt and pepper.
2. Roll out two small balls of pizza dough (if youíre making this for 2 people) on a floured surface until they are flattened and round, about the size of a dessert plate.
3. Place about 3/4 cup of the veggie mixture onto one side of each of the dough rounds, then wet the outside border of the dough with some water.
4. Fold the top half of the dough over the veggies and press down to make a calzone pocket. Use a fork to press down the edges to make a seal. Cut a few slits in the top of the dough to let the veggies vent.
5. Brush the top of the calzones with some olive oil. I then sprinkled some sea salt on top.
6. Bake for 15 minutes until browned on top. Enjoy with some marinara dipping sauce!
Traditional calzones pack on the pounds -- and maybe an extra butt or two -- with around 1,000 calories and 50+g of fat while this single-serve calzone was only approximately 350 calories and between 5-10 grams of fat (depending on what cheese you use) and had a nice dose of fiber, as well.
These calzones were filling, nutritious and tasted great. I know what Iíll be using the leftover dough for! Calzones are going to make a comeback in my kitchen.
If you hunger for great meatless recipes, be sure to check out the 700+ vegetarian recipes served up daily right here at Diet.com!
Janel Ovrut, MS RD LDN is a Registered Dietitian who follows a vegetarian diet. She promotes no-nonsense, plant-based cooking so that eating is both healthful and enjoyable. Janel has a masterís degree in nutrition communication from Tufts University in Boston, MA. You can read many more of her blog posts at dinedishdelish.blogspot.com.
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