Piroshiki-fu pan no kiji / piroshki-style pastry dough
Okazu pan, osozai pan or sozai pan -- savory bread or pastry -- are common bakery or home-baked goods in Japan. Savory sounds good, but may raise concern if you watch your sodium intake, as bread is a top source of sodium in Western diets (in the US at least). So why not make your own? When you do, you can lower sodium, cholesterol and net-carbs of the dough itself, giving you more options for toppings or fillings, accompanying items, and dishes to enjoy the rest of the day. Below you'll find a leaner, lighter dough. Using ingredients closer to the regular version makes the dough fluffier and richer.
Whole recipe:
1800 calories; 73.3 g protein; 72.3 g fat; 214.5 g carbohydrate; 178.8 g net carbs; 199 mg sodium; 42 mg cholesterol; 35.7 g fiber
Dough for 1 pastry (1/9 of recipe):
200 calories; 8.1 g protein; 8.0 g fat; 23.8 g carbohydrate; 19.8 g net carbs; 22 mg sodium; 5 mg cholesterol; 4.0 g fiber
<Ingredients>
150 g bread flour
50 g whole wheat flour
40 g corn flour
35 g almond meal
35 g dried fine okara soybean pulp
20 g soy flour
20 g vital wheat gluten powder
2 tbsp (13 g) flax seed meal + 3 tbsp (45 cc) water
70 g milk
70 g additive-free tonyu soy milk
3/4 tsp (2 g) instant dry yeast
Sweetener equivalent to 30 g sugar (ex. 30 g erythritol + 8 drops liquid stevia)
15 g butter, softened
15 g olive oil
3/4 tsp shiokoji salted rice malt
<Directions>
1.
Mix flax seed meal and water, and set aside.
After 10 minutes or so, mixture becomes like gel.
2.
Place milk and soy milk in a large prep bowl, microwave for 10-15 seconds (if cold), and add rest of ingredients.
3.
Knead for 7-10 minutes until supple and bouncy.
4.
Divide into 8-10 pieces (approx. 60-75 g each), make balls, cover, and let sit for another 30-60 minutes.
<Notes>
- For sweetener, I used 15 grams of Pyure, a concentrated erythritol and stevia mixture product.
- The amount of sweetener above results in relatively sweet dough.
- Ingredients for the regular version are: 350-360 g bread flour, 1 egg, 30 g butter, 30 g sugar, 140 g (145cc) milk, 2 g salt and 2 g dry yeast (whole recipe with 355 g bread flour: 1824 calories; 54.2 g protein; 41.3 g fat; 292.3 g carbohydrate; 282.1 g net carbs; 920 mg sodium; 314 mg cholesterol; 10.2 g fiber).
- The table below shows ingredient replacement ideas for different outcomes.
| Regular version | Reduced sodium, net-carbs & cholesterol version | |
|---|---|---|
| Ingredients | Ingredients for (partial) replacement | Functions |
| Bread flour | Whole wheat (rye, oat) flour | Lower net carbs (rye: heavier texture; oat: lighter texture) |
| Corn meal | Softly sweet taste | |
| Almond meal | Low in net carbs, rich taste | |
| Dried okara soybean pulp | Low in net carbs, rich in fiber | |
| Soy flour | Low in net carbs, high in protein | |
| Vital gluten powder | Improves dough texture | |
| Egg | Flax seed meal + water | 0 cholesterol, 0 sodium |
| Butter | Olive oil | 0 cholesterol, lighter taste & texture |
| Sugar | Erythritol + stevia | 0 net carbs, 0 calories |
| Milk | Soy milk | Low in net carbs, virtually 0 sodium |
| Salt | Shiokoji | Low in sodium |
Recipe with piroshiki-fu pan no kiji (piroshki-style pastry dough)
- Karifurawaa to masshuruumu no karee pan / curried cauliflower and mushroom pastry
(Last updated: June 3, 2017)
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