All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2017-06-02

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>
(For 8-10 piroshki; see Notes for regular version's 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.




Mix well.

3.

Knead for 7-10 minutes until supple and bouncy.
Cover, and let sit until volume doubles (time varies by temperature of surroundings; 1+ hours when hot; a few hours when warm, half a day when cool).

4.

Divide into 8-10 pieces (approx. 60-75 g each), make balls, cover, and let sit for another 30-60 minutes.

Ready for assembly with goodies.

<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 versionReduced sodium, net-carbs & cholesterol version
IngredientsIngredients for (partial) replacementFunctions
Bread flourWhole wheat (rye, oat) flourLower net carbs (rye: heavier texture; oat: lighter texture)
Corn mealSoftly sweet taste
Almond mealLow in net carbs, rich taste
Dried okara soybean pulp Low in net carbs, rich in fiber
Soy flourLow in net carbs, high in protein
Vital gluten powderImproves dough texture
EggFlax seed meal + water0 cholesterol, 0 sodium
ButterOlive oil0 cholesterol, lighter taste & texture
SugarErythritol + stevia0 net carbs, 0 calories
MilkSoy milkLow in net carbs, virtually 0 sodium
SaltShiokojiLow in sodium



Recipe with piroshiki-fu pan no kiji (piroshki-style pastry dough)



(Last updated: June 3, 2017)

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