Low-FODMAP Italian beef calzone
Time to make: 1 hr 10 mins , plus min 20 mins proving
( Hands-on time: 30 mins )
Total cost: $ 19.38 / $ 3.23 per serve
(at time of publication)
Nutrition Info.(per serve)
2 cups buttercup pumpkin pieces
400g lean beef mince
1 inch of asafoetida (see tip)
1 bunch spring onions, green tips only
1 stalk celery, finely chopped
1/2 large capsicum, chopped
1 large carrot, grated
1 large courgette, grated
3/4 cup red wine
pinch of mixed herbs
1/2 teaspoon salt-reduced soy sauce
3/4 cup grated fresh edam cheese
2 1/2 cups gluten free all purpose flour
1 teaspoon sugar
1 teaspoon salt
1 sachet (8g) instant yeast granules
1 tablespoon olive oil
3/4 cup warm water
Total fat 12g
Saturated fat 5g
Dietary fibre 7g
1 Preheat oven to 250°C. Spray pumpkin with oil and bake for 20 minutes or until tender. When cooked remove and set aside.
2 While pumpkin is cooking, make the sauce filling. Heat a frying pan. Spray with oil then add mince. Cook until browned, breaking up mince with a fork/potato masher as it cooks.
3 Add asafoetida, spring onion greens, celery, capsicum, carrot and courgette to pan and cook gently until soft. Add wine and herbs and cook until wine has completely absorbed. Add passata and soy sauce and simmer gently for about 25 minutes or until sauce is thick.
4 While sauce is cooking, make crust dough. Combine flour, sugar, salt, yeast and oil in a bowl or processor with a dough function. Add warm water and mix. Knead dough for 5 minutes or until smooth and springy then place in a greased bowl, cover with plastic wrap and microwave on low for 1 minute. Rest dough for 10 minutes then repeat microwave and resting process once again or leave in a warm place for about 40 minutes or until dough is double in size.
5 Divide dough in half and roll out on a lightly floured bench to a 36cm-diameter circle. Transfer to a baking tray and spoon on sauce filling. Add roasted pumpkin and grated cheese. Roll out remaining dough and place over the top. Pinch and roll edges together and bake at 250°C for 20 minutes. Splash 1/2 cup cold water on oven floor when calzone goes in for a crispy crust.
- Servings : 6
- Ready in : 70 Minutes
- Ingredient : Asafoetida, Beef, Capsicum, peppers, Carrots, Celery, Cheese, Courgettes, zucchini, Herbs - dried, lightly dried, Mince, Oil, oil spray, Passata, Pumpkin, butternut, squash, Salt, Soy sauce, Spelt flour, Spring onions, green onions, Sugars, Wine, Yeast - active, instant
To make individual calzone, divide dough in 6 pieces. Roll each piece into same-sized circles. Place filling on half of each circle then fold dough over and seal. Cook as for the large calzone and garnish with fresh basil if you prefer.
Asafoetida (also known as hing) is a dried gum which has been used for centuries in Indian cuisine. Available in powder form, asafoetida has onion and garlic flavours. Don’t be put off by the smell — the pungent aroma lessens when cooked. Find asafoetida at Indian-cuisine supply stores.
Check your passata does not include onion or garlic.