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Soft Pretzels

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Soft Pretzels
En Español

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  • Makes: 12 servings

A great snack to make with kids.  Perfect to dip in mustard for a savory pretzel, or a low-fat vanilla yogurt for a sweet treat. 

Ingredients

  • 1 tablespoon yeast
  • cup warm water (100-110 degrees F)
  • 2 cups all-purpose flour
  • 1 1/2 cups whole wheat flour
  • 1 egg
  • 1 tablespoon sugar
  • 2 sesame seeds (2 Tablespoons, optional)

Directions

1. Preheat oven to 425°F. Lightly grease 2 baking sheets.

2. In large bowl, sprinkle yeast over warm water (if water is too hot, it will kill the yeast). Stir until well blended.

3. Combine white and wheat flour in a separate bowl.

4. Stir in sugar, ½ teaspoon salt and 2½ to 3 cups flour to make a soft, sticky dough. Turn dough onto well-floured surface.

5. To knead, fold dough in half and push dough flat with heels of hands. Turn dough 1/4 turn. Repeat for 5 to 7 minutes. If needed, add more flour until dough is smooth and elastic. Dough should not stick to hands or counter.

6. Cut dough into 12 even pieces (about golf-ball size).

To Form Pretzels:
1. Roll one piece of dough into 15 inch long rope.

2. Cross left side over middle, creating loop.

3. Fold right side of rope up and over first loop to form pretzel shape.

To Bake:
1. Place pretzels 3 inch apart on baking sheet. Enlarge holes in pretzels by inserting finger into holes. This will prevent them from closing during baking.

2. In small bowl, mix egg and 1 Tablespoon water together. Brush on pretzels. Sprinkle with sesame seeds.

3. Bake for 15 to 20 minutes or until golden brown. Best if eaten warm.

Source: Montana State University Extension, Nutrition Education Programs, Buy Better. Eat Better. recipes

Nutrition Information

Serving Size: 1 pretzel (68g)
Nutrients Amount
Total Calories 140
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 16 mg
Sodium 8 mg
Carbohydrates 28 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 1 g
Protein 5 g
Vitamin D 0 mcg
Calcium 12 mg
Iron 2 mg
Potassium 92 mg
N/A - data is not available
Nutrients Amount
Total Calories 140
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 2 mg
Cholesterol 16 mg
Carbohydrates 28 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 1 g
Protein 5 g
Minerals
Calcium 12 mg
Potassium 92 mg
Sodium 8 mg
Copper 102 mcg
Iron 2 mg
Magnesium 26 mg
Phosphorus 91 mg
Selenium 18 mcg
Zinc 1 mg
Vitamins
Vitamin A 7 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 0 mcg
Folate 93 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 19 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Grains
2 1/4 ounces

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