Spinach-Feta Calzone Casserole

Vegetarian
Very Healthy
Health score
100%
Spinach-Feta Calzone Casserole
45 min.
6
283kcal

Suggestions


Indulge in the delightful flavors of our Spinach-Feta Calzone Casserole, a dish that perfectly balances health and taste while satisfying all your cravings. This vegetarian masterpiece not only boasts a perfect health score of 100 but also presents a wholesome option for anyone seeking a nutritious meal.

Ready in just 45 minutes, this casserole is an ideal choice for a family lunch or a cozy dinner. Packed with fresh spinach, creamy feta cheese, and aromatic garlic, every bite promises a burst of Mediterranean goodness that will transport your taste buds. With 283 calories per serving, it's a guilt-free indulgence that doesn’t skimp on flavor.

The star of this dish, the homemade dough, is easy to make and envelops a savory filling of sautéed onions, tender spinach, and rich feta, all enhanced by a hint of crushed red pepper for a subtle kick. The golden, baked crust is not only visually appealing but also provides the perfect texture contrast to the luscious filling inside.

Whether served as a side dish, main course, or elegant lunch option, this Spinach-Feta Calzone Casserole is sure to impress your family and friends. And for a delightful pairing, consider a chilled glass of Sauvignon Blanc that enhances the flavors of feta, creating a memorable culinary experience. Dive into this wholesome dish and enjoy a meal that brings together health, taste, and a touch of culinary flair!

Ingredients

  • 0.3 teaspoon pepper red crushed
  • 2.3 teaspoons yeast dry
  • ounces feta cheese crumbled
  • ounces flour all-purpose
  •  garlic clove divided thinly sliced
  • tablespoon olive oil divided
  • teaspoon olive oil 
  • cups onion vertically sliced ( 1 medium)
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • pounds pkt spinach fresh coarsely chopped
  • 0.8 cup water (100° to 110°)

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • baking pan
  • measuring cup
  • dutch oven
  • colander

Directions

  1. To prepare dough, dissolve yeast in 3/4 cup warm water in a small bowl; let stand 5 minutes. Stir in 1 teaspoon oil. Lightly spoon flour into dry measuring cups; level with a knife.
  2. Combine flour and 1/2 teaspoon salt in a large bowl; add yeast mixture, stirring until dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 6 minutes).
  3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85), free from drafts, for 1 1/2 hours or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)
  4. Punch dough down; cover and let rest 5 minutes.
  5. Roll dough into a 12-inch square; fit dough into an 8-inch square baking pan coated with cooking spray, allowing excess dough to hang over edges of dish.
  6. Preheat oven to 42
  7. To prepare filling, combine 1 teaspoon oil and 2 garlic cloves; set aside.
  8. Heat remaining 2 teaspoons oil in a Dutch oven over medium-high heat.
  9. Add remaining 3 garlic cloves and onion; saut 5 minutes or until onion is tender and lightly browned. Spoon onion mixture into a large bowl. Stir in 1/4 teaspoon salt and pepper; keep warm.
  10. Add half of spinach to pan; cook 1 minute or until spinach begins to wilt, stirring frequently.
  11. Add remaining spinach; cook 5 minutes or until spinach wilts.
  12. Place spinach in a colander; press until barely moist.
  13. Add spinach and cheese to onion mixture, stirring until well combined.
  14. Brush dough with half of garlic-oil mixture; top with spinach mixture. Fold excess dough over filling to cover; brush with remaining garlic-oil mixture.
  15. Bake at 425 for 30 minutes or until golden.
  16. Let stand 10 minutes.
  17. Wine note: Feta cheese is incredibly wine friendly, suitable with white, ros, or even lighter reds. And a sauvignon blanc, like Chateau Ste. Michelle Columbia Valley ($10), is ideal with the Mediterranean flavors of Spinach-Feta Calzone Casserole. The wine's tangy acidity acts like a squeeze of lemon to punch up the flavors, while the salty cheese emphasizes the citrus fruit notes of the wine. --Jeffery Lindenmuth

Nutrition Facts

Calories283kcal
Protein16.38%
Fat22.25%
Carbs61.37%

Properties

Glycemic Index
31.83
Glycemic Load
25.65
Inflammation Score
-10
Nutrition Score
35.982174018155%

Flavonoids

Apigenin
0.01mg
Luteolin
1.13mg
Isorhamnetin
2.67mg
Kaempferol
10mg
Myricetin
0.59mg
Quercetin
16.87mg

Nutrients percent of daily need

Calories:282.73kcal
14.14%
Fat:7.22g
11.11%
Saturated Fat:2.5g
15.62%
Carbohydrates:44.82g
14.94%
Net Carbohydrates:39.04g
14.2%
Sugar:3.04g
3.38%
Cholesterol:12.62mg
4.21%
Sodium:578.63mg
25.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.96g
23.92%
Vitamin K:732.82µg
697.92%
Vitamin A:14263.6IU
285.27%
Folate:413.21µg
103.3%
Manganese:1.77mg
88.33%
Vitamin C:47.22mg
57.23%
Vitamin B1:0.63mg
42.11%
Vitamin B2:0.68mg
40%
Iron:6.38mg
35.42%
Magnesium:138.51mg
34.63%
Potassium:998.72mg
28.53%
Selenium:18.79µg
26.84%
Calcium:244.46mg
24.45%
Vitamin B6:0.49mg
24.39%
Vitamin E:3.6mg
23.98%
Fiber:5.78g
23.11%
Vitamin B3:4.3mg
21.52%
Phosphorus:194.76mg
19.48%
Copper:0.3mg
15.07%
Zinc:1.73mg
11.51%
Vitamin B5:0.66mg
6.6%
Vitamin B12:0.24µg
4.01%
Source:My Recipes