Cinnamon rolls - 25g Carbs, 2g Fiber
By Mayo Clinic staff
Dietitian's tip: If 32 cinnamon rolls seem like too much, freeze the
unbaked rolls until needed. You'll need a smaller baking pan if you
bake less than the full batch of cinnamon rolls.
MAKES: 32 ROLLS
1 cup fat-free milk
1/4 cup canola oil
1/3 cup sugar
1/4 tsp salt
2 pkg dry yeast
1/4 cup warm water
1 egg
2 egg whites
3 cups all-purpose (plain) flour
2 1/2 cups whole-wheat (whole-meal) flour
2 Tbsp ground cinnamon
3/4 cup brown sugar
1/4 cup raisins
1/2 cup frozen apple juice concentrate, thawed
In a small saucepan, heat the milk until just below the boiling point.
Don't boil. Stir in the oil, sugar and salt. Remove the milk mixture
from the heat and cool until lukewarm.
In a small bowl, combine yeast and water. Stir and set aside for
5 minutes.
In a large bowl, beat the egg and egg whites using an electric mixer.
Add in the yeast and milk mixture. Using a wooden spoon or a Kitchen
Aid-style countertop mixer, mix in the flours, 1 cup at a time, until
a soft dough forms.
Turn the dough out onto a generously floured work surface and, with
floured hands, knead gently until the dough is smooth and elastic,
about 5 minutes. If using a countertop mixer, use a dough hook and
follow the manufacturer's directions. Return the dough to the bowl
and cover with plastic wrap. Let rise in a warm place until double
in size, about 1 1/2 hours. Divide the dough in half and form into
2 balls. Cover with plastic and let sit for 10 more minutes.
In a small bowl, combine the cinnamon, brown sugar and raisins.
Spray an 11-by-14 baking sheet with cooking spray.
Using a rolling pin, roll each ball of dough into a 16-by-8-inch
rectangle. Spray the dough with cooking spray. Sprinkle each rectangle
with half of the cinnamon mixture. Starting at the long side, roll up
each rectangle. Slice each roll into 16 pieces and place on the prepared
baking sheet. Let rise until double in size, about 1½ hours.
Preheat the oven to 350 F.
In a saucepan, heat the apple juice over medium heat. Cook until the
juice is syrupy, about 5 to 7 minutes. Brush each roll with the apple
juice. Bake until golden brown, about 15 minutes. Serve warm.
Makes: 32 ROLLS
Serving size: 1 cinnamon roll
Nutrition per Serving:
130 Calories, 2g Total Fat, <1g Saturated Fat, 7mg Cholesterol,
4g Protein, 31mg Sodium, 25g Carbs, 2g Fiber, 120mg Potassium,
23mg Calcium, 1g Monounsaturated fat
Mayo Clinic Healthy Weight Pyramid Servings: 2 Carbs
Diabetes Meal Plan Exchanges: 1 1/2 Starch
Dash Eating Plan Servings: 1 Grains and grain products, 1 Sweets
