Sausage & pepper calzones: an Italian tradition lightens up without losing its flavor

if you're anything like Tony Soprano, you surely know the value of killer Italian food. But you also know that the calories in your average sausage and pepper calzone require more than an extra workout or two to burn off. Although this recipe is a bit of work, it's worth the 232 calories and 29 g of fat savings per calzone. This recipe calls for homemade dough. If you're in a hurry, you can opt for low-fat refrigerator biscuits, but you'll be sacrificing a bit of that authentic homemade taste.

RELATED ARTICLE: sausage & pepper calzone

DOUGH

1/3 cup warm water, plus a bit extra, if needed
1 tsp. sugar
1 tsp. yeast
1 cup unbleached white flour
1 tsp. salt
Olive oil spray

FILLING

8 oz. extra-lean ground pork
1/2 Tbsp. garlic salt
1 tsp. fennel seeds
1/2 tsp. crushed red chili pepper flakes
1/2 tsp. Italian seasoning
1 tsp. parsley
1 medium red or green bell pepper or a combination, sliced
Cornmeal for sprinkling
2 oz. low-fat shredded mozzarella cheese (optional)
1 Tbsp. water, plus a bit extra
1 egg

In a small bowl, mix the water, sugar and yeast. Set it aside. Mix the flour and salt in a food processor fitted with a chopping blade. When the yeast mixture starts to bubble, pour it into the food processor and mix it until the dough forms a ball that is smooth and slightly sticky to the touch. If the dough does not all stick together, add a tablespoon of water at a time and reprocess it until it sticks. If it's too sticky, add a tablespoon of flour at a time and reprocess it until it's slightly dry but stays together in a ball. Knead it by hand a couple of times on a flat, floured surface. Next, spray a large bowl with olive oil spray. Place the dough in the bowl. Lightly spray the dough with the spray and cover the dough with plastic wrap and a lint-free kitchen towel. Set dough aside and allow it to rise in a warm place for approximately 1 hour (it should double in size).

CHEF'S NOTE: If the yeast mixture does not bubble, it means that the yeast is inactive and the dough will never rise. This can happen if the yeast has expired.

Preheat the oven to 400 degrees F. While dough is rising, place the ground pork in a medium bowl and mix with the garlic salt, fennel seeds, chili flakes, Italian seasoning and parsley until well-combined. Spray a small frying pan with cooking spray and cook the mixture over medium-high heat, breaking it into large chunks, until it's no longer pink. Transfer the meat to a bowl and set it aside. Re-spray the pan and cook the peppers over medium-high heat until they're tender and the moisture has evaporated.

Lightly sprinkle a baking pan with cornmeal. Set it aside. Next, form half of the dough into a ball. On a flat, lightly floured surface, press the dough as if you're making a circular pizza crust until it reaches 8 inches in diameter. Spoon half of the sausage, peppers and cheese (if desired) on one half of the dough circle, being sure to keep the ingredients at least half an inch from the edge of the dough. Dip your finger in water and rub it along the edges of the dough to lightly moisten them. Carefully fold the empty half over the stuffing, being sure not to poke a hole in the dough, and align the edges. Press the edges together to seal them. Very carefully, place the calzone on the prepared baking pan. Repeat to make the second calzone.

Combine an egg with 1 tablespoon of water and lightly beat it. Then, use your fingers or a pastry brush to rub the calzones with the mixture. Place the pan in the oven and bake for 15-20 minutes or until the dough is golden brown.

Makes 2 calzones.

EACH CALZONE WITHOUT CHEESE:

353 calories, 29 g protein, 47 g carbohydrate, 4 g fat, 3 g fiber.

EACH CALZONE WITH CHEESE:

423 calories, 37 g protein, 48 g carbohydrate, 7 g fat, 3 g fiber.

TRADITIONAL SAUSAGE & PEPPER CALZONE:

640 calories, 34 g protein, 48 g carbohydrate, 36 g fat, <1 g fiber.

Devin Alexander is a graduate of the Westlake Culinary Institute and the owner of Cafe Rence Catering in Los Angeles. She can be reached at devin@devinalexander.com.

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2004 Gale Group