Whole-wheat pretzels
Nutrition Facts
Serving Size 1 pretzel
Calories 148
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | Trace | |
| Total fat | 2 g | |
| Sodium | 76 mg | |
| Cholesterol | 0 g | |
| Dietary fiber | 3 g | |
| Protein | 8 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
These handmade pretzels are full of flavor but low in salt.
Ingredients
(Serves 14)- 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
- Cooking spray
- 1/4 cup baking soda
- 1 egg white or 1/4 cup egg-substitute
- 1 tablespoon of sesame, poppy or sunflower seeds
Directions
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 14 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 top with your choice of sesame, poppy or sunflower seeds. Bake in a 450 F oven for 10-15 minutes, until dark brown.