Whole-Wheat Beef, Mushroom and Spinach Calzone

By using just a small amount of meat and cheese we were able to lower the fat in these high-fiber calzones. Pair with a nice green salad[ to round out your meal.]

Total Time:
55 min
Prep:
20 min
Cook:
35 min

Yield:
4 calzones
Level:
Intermediate

Ingredients
  • 2 teaspoons extra-virgin olive oil
  • 1/3 pound lean ground beef
  • Kosher salt
  • 2 pinches crushed red pepper
  • 2 1/2 ounces cremini mushrooms, sliced (about 1 cup)
  • 3 cloves garlic, finely minced
  • 2 packed cups baby spinach
  • One 14-ounce can no-salt-added crushed tomatoes
  • 100 % Whole-Wheat Pizza Dough, recipe follows
  • Cooking spray
  • White whole-wheat flour, for dusting work surface
  • 3/4 cup shredded part-skim mozzarella
  • 1 large egg, beaten
  • 100% Whole-Wheat Pizza Dough:
  • We love using white whole-wheat flour. It's lighter in color and milder in flavor than its regular whole-wheat cousin (a red wheat variety), which can be denser and harsher. Both flours are almost the same, nutritionally; our pizza dough has about 9 grams of fiber per serving. Be sure to check out our Cook's Note, below, a tip on making quick pizza for rushed weeknight dinners.
  • 3/4 cup plus 2 tablespoons warm water (100 to 110 degrees F)
  • 1 teaspoon honey or agave syrup
  • 1 teaspoon active dry yeast
  • 2 cups white whole-wheat flour, plus more for kneading
  • Kosher salt
  • 1 tablespoon extra-virgin olive oil
Directions

Set a pizza stone or baking sheet on an oven rack in the bottom-third position and preheat to 425 degrees F.

Heat 1 teaspoon of the olive oil in a large nonstick skillet over medium-high heat. Add the ground beef, 1/4 teaspoon salt, and a pinch of crushed red pepper. Break the beef into large chunks with a wooden spoon. When the beef is browned all over, about 2 minutes, add the mushrooms, 2/3 of the garlic and 1/4 teaspoon salt. Cook for 3 minutes, then fold in the spinach to wilt, about 1 minute. This mixture should be relatively dry. Remove to a large bowl to cool completely.

Reduce the heat to medium. Add the remaining 1 teaspoon olive oil and garlic and another pinch of crushed red pepper to the skillet. Stir for a minute to lightly brown the garlic, then add the tomatoes and 1/4 teaspoon salt. Simmer until thick, about 6 minutes. Reheat this sauce when ready to serve with the calzones.

Divide the pizza dough into 4 balls. Spray a baking sheet with cooking spray. On a well-floured surface, roll out each rested ball into a 6- or 7-inch circle 1/8 inch thick. On the bottom half of each circle, mound a quarter of the cooled beef mixture, top with 3 tablespoons of the mozzarella, fold over the top half of the dough to form a semicircle and pinch the edges to seal. Carefully transfer the calzones with a spatula to the prepared baking sheet. Lightly brush with the beaten egg. Cut 2 small slits on top of each to vent steam.

Bake the calzones in the oven on the hot pizza stone or baking sheet until golden brown, about 22 minutes. Serve with the heated tomato sauce on the side.

Per serving (1 calzone): Calories: 470; Fat: 12 g (Saturated 4.5 g); Cholesterol: 60 mg; Sodium: 830 mg; Carbohydrate: 59 g; Fiber: 12 g; Protein: 27 g; Sugar: 5 g

100% Whole-Wheat Pizza Dough:

Stir together the warm water, honey and yeast in a measuring cup or small bowl. Let sit until a small layer of foam develops at the top, 3 to 5 minutes. (If this doesn't happen, discard and try again with new yeast.)

Whisk the flour and 1/2 teaspoon salt together in a medium bowl. Add the foamy yeast mixture and olive oil and mix together with a stiff rubber spatula. Form the dough into a uniform ball in the center of the bowl. Be sure to scrape and use any dough stuck to the sides. The dough will be very sticky at this stage. Cover the bowl tightly with plastic wrap and keep in a warm place until the dough has doubled in size, about 2 hours.

Lightly dust a baking sheet with flour. Sprinkle a generous amount of flour on a clean, dry work surface. Scrape the dough onto the floured surface and knead for a couple of minutes, working in just enough flour to make the dough less sticky but still moist to the touch. Form the dough into 1, 2 or 4 balls, for large, medium and small pizzas. Place the dough ball(s) on the prepared baking sheet. Cover loosely with plastic wrap or a dish towel and let rest for 30 minutes. The dough can then be shaped and cooked as desired or wrapped well and frozen for up to 1 month. Thaw frozen dough at room temperature, shape and cook as desired.

Yield: 1 pound pizza dough (serves 4)

Per serving (1/4 pound): Calories: 290; Fat: 5 g (Saturated: 0.5 g); Cholesterol: 0 mg; Sodium: 260 mg; Carbohydrate: 50 g; Fiber: 9 g; Protein: 10 g; Sugar: 1 g

Copyright 2012 Television Food Network, G.P. All rights reserved

Keep parbaked pizza shells on hand for quick weeknight meals. Roll the dough balls into rounds and bake on a preheated pizza stone or baking sheet at 500 degrees F for about 10 minutes for a softer crust, about 15 minutes for a crisper crust. Remove and let cool. Wrap the pizza shells well and freeze for up to 1 month. When ready to serve, add your favorite toppings to the frozen pizza shell and bake on a preheated pizza stone or baking sheet at 500 degrees F until hot.


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    This recipe is featured in:

    Comfort Foods, Lightened Up