Name: Corn & Broccoli Calzones
Cook time: 30 min
Total time: 45 min
Ingredients: 1.5 cups chopped broccoli florets; 1 1/2 cups fresh corn kernels, (about 3 ears; see Tip); 1 cup shredded part-skim mozzarella cheese; 0.66699999570847 cup part-skim ricotta cheese; 4 scallions, thinly sliced; 0.25 cup chopped fresh basil; 0.5 teaspoon garlic powder; 0.25 teaspoon salt; 0.25 teaspoon freshly ground pepper; All-purpose flour, for dusting; 20 ounces prepared whole-wheat pizza dough, (see Tip), thawed if frozen; 2 teaspoons canola oil

Corn & Broccoli Calzones

4.0

(8)

8 Reviews

These calzones are stuffed with a summery combination of corn and broccoli, but you can use whatever you have in your fridge. Part-skim ricotta and mozzarella make our pizza pockets lower in saturated fat. Plus a whole-wheat crust adds a nutty flavor and extra fiber. Serve with your favorite marinara sauce for dipping.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

30 mins

Additional Time:

15 mins

Total Time:

45 mins

Servings:

Yield:

6 calzones

Nutrition Profile:

Bone Health Diabetes Appropriate Healthy Aging Heart Healthy High Calcium High-Protein Low Added Sugars Low Sodium Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

1 ½ cups chopped broccoli florets
1 1/2 cups fresh corn kernels, (about 3 ears; see Tip)
1 cup shredded part-skim mozzarella cheese
⅔ cup part-skim ricotta cheese
4 scallions, thinly sliced
¼ cup chopped fresh basil
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon freshly ground pepper
All-purpose flour, for dusting
20 ounces prepared whole-wheat pizza dough, (see Tip), thawed if frozen
2 teaspoons canola oil

Directions

Position racks in upper and lower thirds of oven; preheat to 475 degrees F. Coat 2 baking sheets with cooking spray.
Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl.
On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous 3/4 cup filling on one half of each circle, leaving a 1-inch border of dough. Brush the border with water and fold the top half over the filling. Fold the edges over and crimp with a fork to seal. Make several small slits in the top to vent steam; brush each calzone with oil. Transfer the calzones to the prepared baking sheets.
Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving.

Tips

Tips: To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.

Healthy Heart Variation:
To reduce saturated fat even further, use nonfat ricotta in place of the reduced-fat ricotta.
334 calories, 2 g saturated fat.

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts (per serving)

348	Calories
12g	Fat
49g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 calzone
Calories 348
% Daily Value *
Total Carbohydrate 49g	18%
Dietary Fiber 3g	12%
Total Sugars 5g
Added Sugars 1g	2%
Protein 17g	33%
Total Fat 12g	16%
Saturated Fat 4g	18%
Cholesterol 21mg	7%
Vitamin A 990IU	20%
Vitamin C 21mg	24%
Folate 41mcg	10%
Sodium 502mg	22%
Calcium 243mg	19%
Iron 1mg	5%
Magnesium 30mg	7%
Potassium 246mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.