Onion Bran Pretzels

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Category : Breads

Recipe : Onion Bran Pretzels

These big, soft pretzels are both yummy and good for you. Try them with a dollop of
prepared mustard.

Makes 6 servings

2 cups chopped onions
1 teaspoon active dry yeast
1/2 cup + 2 tablespoons lukewarm water (105-115o F.)
Pinch granulated sugar
3/4 ounce all-bran cereal, processed in blender or food processor to a fine crumb
1/2 cup + 1 tablespoon whole-wheat flour
1/2 teaspoon salt
1 1/2 cups bread flour* (reserve 2 tablespoons)
3 tablespoons baking soda

In medium nonstick skillet, combine onions and 1 tablespoon water. Cook over low
heat 20-30 minutes, until onions are soft and translucent.
In mini food processor or blender, combine cooked onions and 1 tablespoon water;
puree until smooth.
In small bowl, sprinkle yeast over lukewarm water; stir in sugar. Let stand 5
minutes, until foamy.
In large bowl or food processor, combine cereal crumbs, pureed onions, whole-
wheat flour, salt and yeast mixture. Stir to combine, or pulse 10 seconds; scrape
down and pulse 10 seconds more. Gradually add bread flour in thirds, stirring to
combine or pulsing 10 seconds after each addition. If using food processor, pulse
30 seconds, or until dough begins to form a ball.
If mixing by hand, sprinkle work surface with the reserved tablespoon flour.
Turn dough out onto prepared work surface and knead 5 minutes.
Spray large bowl with nonstick cooking spray; place dough in bowl. Cover loosely
with plastic wrap or damp towel and let rise in a warm, draft-free place until
dough doubles in volume, about 1 hour.
Sprinkle work surface with 1 tablespoon of the reserved flour; punch down
dough. Spray 2 baking sheets with nonstick cooking spray.
Dust hands with remaining tablespoon flour and divide dough into 6 equal parts.
Roll each into an 18" log. Shape each into a typical pretzel knot, pinching dough
at crossovers. Place on 1 of the prepared baking sheets; cover loosely with plastic
wrap or damp towel and let rise in warm, draft-free place 30 minutes.
Preheat oven to 475o F.
In large pot, bring 4 cups of water to boil; add the baking soda. Drop in 2 pretzels
and boil 20 seconds; turn and cook 20 seconds more. Remove with slotted spoon
and place on second prepared baking sheet; repeat with 4 remaining pretzels.
Bake 12-15 minutes, until browned.

SERVING (1 PRETZEL) PROVIDES: 1/2 Vegetable, 2 Breads, 1 Optional Calorie; 1
gram Fat, 4 grams Fiber.

PER SERVING: 197 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 305
mg Sodium, 41 g Total Carbohydrate, 4 g Dietary Fiber, 7 g Protein, 24 mg Calcium