Makes: 6 servings
– 2 1/4 cups bread flour
– 2/3 cup oat bran
– 1 1/2 teaspoons Rapid Rise yeast
– 1 teaspoon sugar
– 1/4 teaspoon salt
– 1 cup water
– 1 1/4 cups fresh spinach
– 1/4 cup onions, chopped
– 1 1/4 cups non/lowfat ricotta cheese
– 3/4 cup non/lowfat grated mozzarella cheese
– 3 tablespoons non/lowfat grated Parmesan cheese
– 3/4 teaspoon dried Italian seasoning
– 2 cups non/lowfat tomato sauce
– In a large bowl, combine 1 1/4 cups of the flour with the oat bran,
yeast, sugar, and salt and stir well.
– Place the water in a saucepan, and heat on medium heat. Add the
water to the flour mixture, and stir for 1-2 minutes. Stir in enough
of the remaining flour, 1 tablespoon at a time, to form a stiff dough.
– Sprinkle 2 tablespoons of the remaining flour over a flat surface,
and place the dough onto the surface.
– Knead the dough for 5 minutes, gradually adding enough of the
remaining flour to from a smooth ball.
– Coat a large bowl with nonstick cooking spray (nonfat), and place
the dough in the bowl. Cover the bowl with a towel, and let rise for
about 30-40 minutes.
– When the dough has risen divide it into 6 portions, and shape each
portion into a ball. Using a rolling pin, roll each ball into a circle.
– Combine all of the filling ingredients in a medium-sized bowl, and
stir well. Spread the filling on the top half of each circle of dough.
Brush a little water around the outer edges of each circle, fold the
bottom half over the top half, and firmly press the edges together to
– Place the calzones on the baking sheet. Bake at 450 degrees F for
15-18 minutes. Serve the calzones hot with warm sauce spread over
Serving size: 1 calzone
Fat: 1 g
Protein: 20 g
Carbohydrates: 35 g
Fiber: 3.5 g
Sodium: 340 mg
Please feel free to modify these recipes for any dietary needs or special diets.
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