Chicken Calzones

Chicken Calzones

Makes: 6 servings

Ingredients:

CRUST
. 2 1/4 cups bread whole-wheat flour
. 2/3 cup oat bran
. 1 1/2 teaspoons Rapid Rise yeast
. 1 teaspoon sugar
. 1/4 teaspoon salt
. 1 cup water

FILLING
. 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 baked boneless, skinless chicken breasts, cut into small strips or
chunks
. 3/4 teaspoon dried Italian seasoning

SAUCE
. 2 cups low-fat, low-sugar tomato sauce

Directions:

. 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 form 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 seal.

. 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 top.

Nutritional Information:

. Serving size: 1 calzone
. Calories: 325
. Fat: 3 g
. Protein: 24 g
. Fiber: 3.5 g
. Carbohydrates: 32 g
. Sodium: 340 mg

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com