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What's for dinner? Frozen dough yields warm, comforting meals

By Beverly Glaze

CHARLESTON, W.Va. -- At this time of year, with the holidays approaching, I begin to notice different items on sale in grocery stores, one of which is frozen bread dough. For this week's dinners, I chose three main dishes that use frozen bread dough as a quick alternative base.

Spinach calzones require only spinach and two cheeses, while cubed chicken stars in white pizza and grilled barbecue chicken pizza. Breaded pork chops and lemon garlic roasted chicken round out the week and taste especially good on chilly autumn nights.

Spinach Calzone

Makes 8 servings. Source: University of Wyoming, Centsible Nutrition.

     1    loaf frozen whole-wheat bread dough (usually come 3 loaves per package)

     1    16-ounce package frozen spinach, thawed and pressed dry

     2    cups cottage cheese or ricotta cheese

     2    cups mozzarella cheese, grated

THAW frozen dough according to package directions. Divide dough into eight sections. Roll each section into a circle.

PLACE spinach and cheeses on dough, slightly off-center. Fold dough over forming a half-circle. Press edges, seal with a fork.

PLACE on a baking sheet. Let rise for 20 minutes. Bake in a 350° oven for 15 minutes. Cool. Serve warm.

Nutrition information: Per serving: 540 calories, 16 grams total fat, 4.5 grams saturated fat, 0 grams trans fat, 20 milligrams cholesterol, 550 milligrams sodium, 71 grams total carbohydrate, 6 grams dietary fiber, 7 grams sugars, 29 grams protein.

White Pizza

Makes 8 servings. Source: University of Wyoming, Centsible Nutrition.

     1    loaf frozen whole-wheat bread dough

     1     pound cooked chicken

     1    cup white sauce (recipe follows)

     1    16-ounce package frozen yellow squash

     1    16-ounce package peppers (red, yellow or green)

     1 1/2     cups grated mozzarella cheese

THAW dough according to package directions. Stretch dough into a pizza pan. Spread white sauce on dough. Add cooked chicken and cheese. Place squash and peppers on the pizza.

RISE for 10 to 20 minutes. Bake in 350° oven for 15 minutes. Cool slightly before serving.

White Sauce

     2     tablespoons butter

     2     tablespoons flour

     1    cup low-fat milk

MELT butter in a medium saucepan. Add flour and stir until thickened. Add milk, stirring constantly until thick.

Nutrition information: Per serving: 500 calories, 16 grams total fat, 6 grams saturated fat, 0 grams trans fat, 70 milligrams cholesterol, 520 milligrams sodium, 54 grams total carbohydrate, 4 grams dietary fiber, 12 grams sugars, 34 grams protein.

Grilled Barbecue Chicken Pizza

Makes 6 servings. Source: www.rhodesdinner.com.

     9     frozen dinner rolls, thawed to room temperature

     6     ounces boneless, skinless chicken breast, cubed

     1    cup barbecue sauce, divided

     1/2     small green pepper, cut in thin strips

     1/2     small red pepper, cut in thin strips

     1/2  cup sliced mushrooms

     1     small tomato, diced

     1    cup grated mozzarella cheese

COOK chicken in 1/2 cup barbecue sauce until no longer pink. Set aside.

PRESS rolls together to form a 13-inch circle/crust and place on a 12-inch pizza pan that has been slightly oiled. Build up edges slightly. Poke crust in several places with a fork to prevent bubbles from forming.

GRILL, covered, over medium heat for 10 to 15 minutes. Remove from grill.

SPREAD crusts with remaining barbecue sauce. Top with chicken, peppers, mushrooms and tomato. Sprinkle with cheese. Grill covered for 5 to 10 minutes longer or until crust is golden brown and cheese is melted.

Nutrition information: Per serving: 160 calories, 6 grams total fat, 3 grams saturated fat, 0 grams trans fat, 33 milligrams cholesterol, 517 milligrams sodium, 11 grams total carbohydrate, 1 gram dietary fiber, 5 grams sugars, 1 gram protein.

Breaded Pork Chop

Makes 4 servings. Source: University of Wyoming, Centsible Nutrition.

     4    lean pork chops (4 to 5 ounces each)

     1/2  cup flour

     1     teaspoon seasoned salt

     Dash pepper

     1    egg

     2     tablespoons low-fat milk

     1/2  cup dried bread crumbs or crushed corn flakes

     1     tablespoon canola oil

     1/3  cup chicken broth or water

DIP pork chops in flour that has been mixed with spices to coat. Beat egg with milk. Dip pork chops in egg mixture, then in bread crumbs to coat.

HEAT the oil for 3 minutes over medium heat. Add pork chops and brown for 3 minutes on each side. Add the chicken broth. Cover and cook over medium heat at least 45 minutes or until tender. Remove the cover for the last 5 minutes of cook time.

Nutrition information: Per serving: 357 calories, 17 grams total fat, 5 grams saturated fat, 0 grams trans fat, 113 milligrams cholesterol, 1,255 milligrams sodium, 23 grams total carbohydrate, 1 gram dietary fiber, 1 gram sugars, 28 grams protein.

Lemon Garlic Roasted Chicken

Makes 6 servings. Source: University of Wyoming, Centsible Nutrition.

     1    3-pound broiler-fryer chicken or roasting hen

     1/2     teaspoon salt

     1/4     teaspoon pepper

     1     medium lemon, quartered

     4     cloves garlic, peeled

     1/2  cup chicken broth

RINSE chicken inside and out, pat dry. Sprinkle salt and pepper into chicken cavity, then add the lemon quarters and garlic cloves. Place chicken in roasting pan or large skillet. Pour broth over chicken.

ROAST chicken, uncovered, at 375° for about 1 1/2 hours. Transfer chicken to a platter and carve into pieces. Juices from the roasting pan are excellent served with potatoes or rice.

Nutrition information: Per serving: 360 calories, 11 grams total fat, 0 grams saturated fat, 0 grams trans fat, 205 milligrams cholesterol, 430 milligrams sodium, 3 grams total carbohydrate, 1 gram dietary fiber, 0 grams sugars, 62 grams protein.

Shopping list

Green pepper

Red pepper

Sliced mushrooms

Tomato

Lemon

Garlic

Barbecue sauce

Cooked chicken

Whole broiler fryer or roasting hen

Pork chops

Frozen bread dough

Frozen dinner roll dough

Frozen spinach

Frozen yellow squash

Frozen mixed peppers

Cottage cheese or ricotta cheese

Mozzarella cheese

Pantry staples: butter, flour, milk, salt, egg, dried bread crumbs or corn flakes, oil, chicken broth, pepper.

Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded in part by the USDA's Supplemental Nutrition Assistance Program. SNAP provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.

Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Glaze@mail.wvu.edu or 304-634-8449.


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