Wednesday, March 20, 2013

30 Minute {HEALTHY} Rolls

I forgot to take a picture until after dinner :)
Hence the reason there are not many left...
The 30 minute rolls are all over pinterest. I didn't realize it but last Thanksgiving, I posted a very similar recipe for instant rolls. These things are seriously the best because they are fast and delicious and FAST. It is like having a homemade Rhode's bread dough--but in some ways even faster because you don't have to wait for these to defrost.

But they are high calorie. And my biggest weakness is hot bread. I would end up eating 2-3+ rolls straight out of the oven because they are delicious and then feel super guilty because I know how high calorie they are. I had to figure out how to lighten the recipe so I could still eat the thing I love the most and not kill my diet in the process.

And it was successful! I made them with 100% whole wheat flour. And they are both sugar free and fat free!  AND... (yes, it gets better) they are only 100 calories per roll. WHOOOO! :)

1 1/8 c. warm water (1 c. + 2 T.)
1/8 c. yeast
1/4 c. splenda
1/4 c. plain, fat free greek yogurt
1/4 c. egg beaters
1/2 t. salt
1 t. dough enhancer
1 T. gluten
3 1/2 c. whole wheat flour

Preheat oven to 400 degrees and lightly grease a cookie sheet.  In the bowl of a stand mixer, combine warm water, yeast and splenda; let rest for 5-10 minutes.  (The splenda does not get super frothy or bubbly--just let it sit for the time amount.) With a dough hook, mix in yogurt, egg beaters, salt, dough enhancer, gluten and flour until combined.  (With a KitchenAide, you can only go up to speed 2 once you add flour or you will burn out the motor.) Knead with the mixer for a few minutes.

Spray hands lightly with cooking spray. (The dough is still sticky. If you add more flour, the calorie count will go up. Spraying your hands will allow you to handle the dough without adding more flour/ extra calories.) Divide the dough into 16 equal (ish) portions then roll each into balls. Place on lightly greased cookie sheet and let rest for 10 minutes.  (I placed my cookie sheet over the burner that is the heat exhaust for the oven. After about 5 minutes, I rotated the pan. This helped them rise better! You can also let them rise longer--but then they are no longer "30 minute" rolls.) 

Bake for about 9-10 minutes or until tops are lightly golden.  Spray very lightly with cooking spray right after taking out of the oven. (This will make the tops of the rolls softer. Sometimes I do this--sometimes I don't.)

Yields: 16 rolls at 100 calories each
(The regular 30 minute roll recipe makes 12 rolls. If you make these into 12 rolls, they will be slightly larger and have 135 calories each.)

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