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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 12 |
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1 pretzel per serving Most pretzels are high in sodium because salt is not only on the outside but in the dough as well. With this recipe for one dough and two topping options, you can easily please all soft-pretzel lovers. Choose sesame, poppy, and caraway seeds for savory pretzels; if you're more in the mood for something sweet, go with the cinnamon-sugar topping. Ingredients:
1 cup lukewarm fat-free milk (105°f to 115°f) |
2 teaspoons active dry yeast |
2 tablespoons sugar |
2 tablespoons olive oil |
1/4 teaspoon salt |
1 1/2 cups whole-wheat flour |
1 cup bread flour, 3 to 4 tablespoons bread flour, and 1/2 cup bread flour, divided use |
cooking spray |
1 large egg yolk |
2 tablespoons water |
1 tablespoon sesame seeds |
1 tablespoon poppy seeds |
1 teaspoon caraway seeds, crushed |
1/4 cup sugar |
1/2 teaspoon ground cinnamon |
Directions:
1. 1. In a medium bowl, combine the milk and yeast, stirring to dissolve. Let stand for 5 minutes.
2. 2. Stir in the 2 tablespoons sugar, the oil, and the salt. Add the whole-wheat flour and 1 cup bread flour, stirring until the dough starts to pull away from the side of the bowl.
3. 3. Using the 3 to 4 tablespoons of bread flour, lightly flour a flat surface. Turn out the dough. Knead for 6 to 7 minutes, gradually adding, if needed, enough of the remaining 1/2 cup bread flour to make the dough smooth and elastic. (The dough shouldn't be dry or stick to the surface. You may not need any of the additional 1/2 cup bread flour, or you may need the entire amount if the dough is too sticky.)
4. 4. Using cooking spray, lightly spray a large bowl and a piece of plastic wrap large enough to cover the top of the bowl. Transfer the dough to the bowl, turning to coat all sides with the cooking spray. Cover the bowl with the plastic wrap with the sprayed side down. Let the dough rise in a warm, draft-free place (about 85°F) for about 1 hour, or until doubled in bulk.
5. 5. Preheat the oven to 400°F. Line a large baking sheet with cooking parchment. Set aside.
6. 6. Punch the dough down. Divide it into 12 equal pieces. Using a small amount of bread flour, lightly flour a flat surface. Roll each piece of dough into an 18-inch rope. Working with one rope, at a point about 4 inches from each end, cross one end of the rope over the other to form a circle with two 4-inch-long tails. Bring the tails together and twist them once. Lift the twist, folding the dough to the opposite side of the circle so that the tails slightly overlap the circle, giving it the shape of a pretzel. Place the pretzel on the baking sheet. Repeat with the remaining dough ropes, spacing the pretzels 1 inch apart. Set aside.
7. 7. In a small bowl, using a fork, beat the egg yolk and water together. Set aside.
8. 8. In a separate small bowl, stir together the ingredients for either topping.
9. 9. Brush the yolk mixture over the top of the pretzels. Sprinkle the pretzels with the topping.
10. 10. Bake for 15 minutes, or until golden brown. Serve hot. Transfer leftovers to a cooling rack. Let cool completely, about 1 hour.
11. 11. Store in an airtight container for up to three days. To reheat, microwave on 100 percent power (high) for 20 seconds.
12. Sodium Smarts: In general, pretzels—unless they're unsalted—are high in sodium because salt is not only in the dough but also on it, for the salty topping. The salted variety can contain about 500 mg of sodium per serving. A medium soft pretzel can have more than 900 mg— 60 percent of the American heart Association's daily sodium recommendation of 1,500 mg! instead, enjoy our recipe for hot Soft Pretzels with your choice of toppings for about 60 mg of sodium per serving.
13. Per Serving: Three-Seed Topping Calories 143, Total Fat 4.0 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 2.0 g, Cholesterol 16 mg, Sodium 59 mg, Carbohydrates 23 g, Fiber 2 g, Sugars 3 g, Protein 5 g, Calcium 46 mg, Potassium 116 mg, Dietary Exchanges: 1 1/2 starch, 1/2 fat Nutritional analysis provided by American Heart Association Eat Less Salt Per serving: Cinnamon-Sugar Topping Calories 150, Total Fat 3.5 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 2.0 g, Cholesterol 16 mg, Sodium 59 mg, Carbohydrates 27 g, Fiber 2 g, Sugars 7 g, Protein 5 g Calcium 35 mg, Potassium 106 mg, Dietary Exchanges: 2 starch Nutritional analysis provided by American Heart Association Eat Less Salt
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