Three Grain Pan Rolls Recipe

Three Grain Pan Rolls Recipe photo by Taste of Home

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"The first time I made these rolls, I was a little worried that my husband wouldn't like them," writes Montserrat Wadsworth of Winnemucca, Nevada. "But he loved them! The seeds on top add flavor and fun crunch."

This recipe is:

Healthy

Diabetic Friendly

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Three Grain Pan Rolls Recipe

Prep: 40 min. + rising Bake: 20 min.

Yield: 22 Servings

40 20 60

Ingredients

2 cups water
1/2 cup bulgur
1 package (1/4 ounce) active dry yeast
1 cup warm 2% milk (110° to 115°)
1/2 cup quick-cooking oats
1/3 cup honey
2 eggs
2 teaspoons salt
3/4 teaspoon pepper
1-1/2 cups whole wheat flour
2-1/2 to 3-1/2 cups all-purpose flour
2 tablespoons olive oil
2 teaspoons each celery seed, fennel seed and sesame seeds
1 teaspoon poppy seeds

Directions

In a large saucepan, bring water to a boil. Stir in bulgur. Reduce heat; cover and simmer for 15 minutes or until tender. Drain.
In a large bowl, dissolve yeast in warm milk. Add the oats, honey, eggs, salt, pepper, cooked bulgur and whole wheat flour. Beat until smooth. Stir in enough all-purpose flour to form a soft dough.
Turn onto a lightly floured surface; knead until elastic, about 6-8 minutes (mixture will be lumpy). Place in a large bowl coated with cooking spray, turning once to coat top. Cover and let rise in a warm place until doubled, about 1-1/4 hours.
Punch dough down. Turn onto a lightly floured surface; divide into 22 pieces. Roll each into a ball. Brush two 9-in. round baking pans with some of the oil.
Arrange 11 balls in each pan; brush tops with remaining oil. Combine the celery seed, fennel seed, sesame seeds and poppy seeds; sprinkle over rolls. Cover and let rise in a warm place until doubled, about 40 minutes.
Bake at 375° for 18-22 minutes or until golden brown. Remove from pans to wire racks. Yield: 22 rolls.

Nutritional Analysis: 1 roll equals 157 calories, 3 g fat (1 g saturated fat), 21 mg cholesterol, 227 mg sodium, 29 g carbohydrate, 2 g fiber, 5 g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Originally published as Three Grain Pan Rolls in Light & Tasty October/November 2003, p60