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Recipe: Whole-wheat pretzelBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/pretzel-recipe/RE12359
Dietitian's tip: These handmade pretzels are full of flavor even though they are low in sodium.
- 1 package active dry yeast
- 2 teaspoon brown sugar
- 1/2 teaspoon kosher salt
- 1 1/2 cups warm water
- 1 cup bread flour
- 3 cups whole-wheat flour
- 1 tablespoon olive oil
- 1/2 cup wheat gluten
- 1/4 cup baking soda (not enough to include in analysis)
- 1 egg white or 1/4 cup egg-substitute (not enough to include in analysis)
In the bowl of a food processor, dissolve yeast, sugar, salt and warm water. Let sit 5 minutes. Add flours, olive oil and gluten. Mix by hand or in a food processor with a dough hook for 5-10 minutes, until a smooth dough forms and pulls away from bowl. Spray inside of bowl with cooking spray, so dough does not stick. Cover with plastic and place in warm place for approximately 1 hour, until doubled in size.
Punch dough down, and divide into 12 pieces. Then roll into long ropes. One at a time, make U shape with a single rope, then cross ends over and pinch in the bottom of the U shape, making the traditional pretzel shape.
Bring 8-10 cups of water to rolling boil with 1/4 cup baking soda. Add pretzels one by one and cook for 30 seconds in water. Remove with spatula to parchment-lined baking pan. Brush with egg white or egg-substitute and bake in a 450 F oven for 10-15 minutes, until dark brown.
Nutritional analysis per serving
|Serving size: 1 pretzel|
|Total fat||2 g||Total carbohydrate||31 g|
|Saturated fat||trace||Dietary fiber||4 g|
|Trans fat||0 g||Sugars||1 g|
|Monounsaturated fat||1 g||Protein||10 g|
|Grains and grain products||2 1/2|