我们喜欢这个食谱中的烤奶油,日本茄子,西葫芦和胡椒粉的组合,以及意大利的素食香肠,但是您可以使用手头上的任何蔬菜来塞满粉彩 - 西兰花,花椰菜,蘑菇,蘑菇和洋葱。
RD tip: If you’re looking for a substantial meal, look no further. These calzones have all the elements of a filling meal: protein, fiber and fat, plus a serving of vegetables. The carbohydrate and protein ratio makes it great for a post-workout refuel. Make ahead of time and eat this for lunch or dinner immediately following an hour-long cardio or high-intensity gym workout.
发现数百种健康食谱 - 从高蛋白到低碳水化合物 - 通过狗万买球网址“食谱发现”在MyFitnessPal应用中。
烤蔬菜cal
原料
对于面团
- 2茶匙活跃的干酵母
- 2汤匙橄榄油,分裂
- 1/2 teaspoon salt
- 4杯(452克)全麦面粉,以及更多用于除尘的
用于填充
- 1个培养基(146克)日本茄子,切成1/2英寸(1厘米)骰子
- 1(8盎司/227克)中型西葫芦,切成1/2英寸(1厘米)骰子
- 1个小红或绿色的胡椒粉,切成1/2英寸(1厘米)骰子
- 1(3.3盎司/93克)素食意大利香肠,切成薄片
- 2汤匙橄榄油,分裂
- 1teaspoon Italian seasoning
- 1/4茶匙盐
- 1/4茶匙胡椒
- 4片薄片马苏里拉奶酪(2盎司/57克)
- 1杯低钠腌料酱,温暖,食用
Directions
将1 3/4杯(414毫升)温水和酵母混合在电动搅拌机碗中,搅拌溶解,静置,直至泡沫5分钟。加入1汤匙橄榄油和盐,搅拌均匀。加入面粉,并在中等速度上与面团钩混合,直到面团光滑和弹性,8分钟,如有必要,将更多的面粉添加。或者,用手混合并揉捏直到平滑而弹性,12分钟。面团会有点粘,面团越湿,地壳越脆。
将面团塑造成一个圆形,然后将其放入易油的碗中。盖上盖子并放在温暖的地方,直到大小翻了一番,大约1小时。
同时,将烤箱预热至450°F(230°C)。用羊皮纸对烤盘排成一张。将茄子,西葫芦,胡椒粉和香肠扔掉1汤匙橄榄油,意大利调味料,盐和胡椒粉。在均匀的一层中排列并烘烤直至叉子,20分钟。倒入碗中。将烤箱放在一边,将烤盘放在一边。
把面团分成8等份(约1/2ounces/99g each). Roll each piece of dough into an 8-inch (20-cm) round on a lightly floured surface. You’ll use 4 of the dough rounds immediately for this recipe. Stack the remaining rounds between lightly oiled sheets of parchment paper. Wrap and freeze for up to 3 months or double the veggies and use the dough immediately.
To make the calzones, put 3/4 cup (100g) of the vegetable mixture in a mound on one side of each piece of dough; place a slice of cheese on top of the vegetables. Bring the opposite side of the dough up and over the filling and pinch and pleat the edges together to seal. Repeat to make 4 calzones.
将Calzones转移到保留的烤盘上,并用剩余的汤匙油刷。烘烤,直到粉彩酥脆,金黄色30分钟。与Marinara一起浸入。
该食谱制作了足够的全麦面团,可以制作8个彩色,4个,4个以冻结饭后准备。注意:要使用冷冻面团,请在室温下将其从冷冻室和除霜中取出30分钟,然后再进行食谱。
服务:4 |份量:1 calzone,1/4杯(59ml)酱汁
Nutrition (per serving):Calories: 471; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 8mg; Sodium: 469mg; Carbohydrate: 55g; Dietary Fiber: 10g; Sugar: 6g; Protein: 20g