Low Fat & Calorie Whole Wheat Pretzels

Low Fat & Calorie Whole Wheat Pretzels:

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 194.1

Total Fat: 2.9 g

Cholesterol: 0.1 mg

Sodium: 518.6 mg

Total Carbs: 36.6 g

Dietary Fiber: 2.9 g

Protein: 5.9





You and your family will love these super easy pretzels. The dough only needs 5 minutes to rest so from start to finish, this snack is ready in a flash.

You and your family will love these super easy pretzels. The dough only needs 5 minutes to rest so from start to finish, this snack is ready in a flash.
Ingredients

2 1/4 teaspoons instant quick rise yeast

2 tablespoons honey

1 1/2 cups warm water 105 to 110 degrees F

2 1/4 cups whole wheat flour

2 1/4 cups white flour

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1 teaspoon salt

2 tablespoons canola oil

1 tablespoon baking soda

1/4 cup egg substitute


Directions

You and your family will love these super easy pretzels. The dough only needs 5 minutes to rest so from start to finish, this snack is ready in a flash. Traditional soft pretzels contain a large amount of canola oil and butter toppings with a heaping dash of salt. Not these! I used only 2 tablespoons of oil in the recipe and spread egg substitute over the dough just before baking for a shiny low calorie and fat crust. I did find white whole wheat flour at the grocery store. It packs all the nutrients but omits the dark whole wheat color that can scream “healthy” to some kids.

Yeast does not last forever. Check the expiration date on the package to make sure the yeast is still ready to do some work and make the dough rise.

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Preheat the oven to 425 degrees F.

Combine the yeast, honey and warm water in a small bowl. Stir and set aside for 5 minutes. (Instant yeast does not need to "bloom," but this step will tell you if your yeast is working before you add all the flour.) The yeast mixture should begin to foam after 5 minutes.

Meanwhile, combine the flours, salt and oil in a large mixing bowl or in the bowl of a stand mixer. Add the yeast mixture to the flour and mix on low speed with a dough hook or by hand for 5 minutes. If you're working the dough by hand, move the dough to the counter once the flour is incorporated, then knead with the heel of your hands. The dough should be smooth not sticky. If not, add one tablespoon of whole wheat flour at a time until it is no longer sticky.

Coat a large mixing bowl with nonstick cooking spray. Place the dough in the bowl and turn it so it is entirely coated with the nonstick spray. Cover the bowl with a kitchen towel or plastic wrap and place in a warm spot (75-80 degrees F) for 5 minutes.

Cover two sheet pans with parchment paper or coat with nonstick cooking spray. Place a quart of water in a large saucepan. Bring it to a simmer, add the baking soda, and turn off the heat.

Cut the dough into 12 equal pieces. Roll one piece of dough at a time into a snake shape, rolling from the center of the dough out.

Dip each dough "snake" into the baking soda mixture then place on a sheet pan and form into the shape of your choice.

Brush the dough with egg substitute. Repeat with the remaining pieces of dough, then bake 15-18 minutes until golden brown.

If desired, sprinkle on coarse kosher salt before baking. (Sodium levels not included in the nutrition info.)

Makes 12 pretzels, one pretzel per serving