TULALIP,
Wash.-Theres something about frybread, maybe its that
you can smell it a mile away and that scent brings back so many memories.
This recipe was received as a request to test and it was surprisingly
good. Since it contains mostly whole wheat flour it offers more filling
fiber, which also helps to lower the net carbs of this tasty snack.
The recipe indicates that it will make eight small frybread but I
was able to make just over ten.
Since it is important to having slightly fluffy frybread, be
sure that your baking powder is fresh. Test it by placing a tsp.
into a small cup of warm or hot water, if it bubbles up immediately
then it is still fresh. If not you will either need to buy more
or make your own by combining, 1 tsp baking soda, 2 tsps cream of
tartar and 1 tsp of corn starch (optional). Baking soda can be tested
for freshness in the same manner but by placing a tsp in a small
amount of vinegar.
This recipe can be found at www.diabetes.ihs.gov in the printed
materials section. If you have a recipe that you would like to share
please send it in to mbrown@tulaliptribes-nsn.gov.
Recipe adapted from Whats cooking, Healthy in Warm Springs,
Sara Lee Thomas, MS, RD and Edison Yazzie
Whole Wheat Frybread
Ingredients:
2
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cups |
whole wheat flour |
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1
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cup |
white flour |
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3
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tablespoons |
powdered milk |
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1
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tablespoon |
baking powder |
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1
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teaspoon |
salt (optional) |
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1 ½
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cups |
warm water |
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Canola oil |
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Preparation:
- Mix dry ingredients in a bowl and gradually add water
to make dough. Knead the dough until it forms a ball and
comes clean from the edge of bowl. Cover with a cloth and
let sit for 30 minutes.
- Pour about ¾ inch of canola oil into a deep
frying pan and heat on medium. Test the temperature of the
oil by putting a small pinch of dough into it. If the oil
is ready, the will rise immediately to the top.
- Divide the dough and knead into 8 round balls. Pat
and stretch or roll dough out into flat circles until the
dough is ¼ to ½ inch thick. With a fork, poke
a few holes in the flattened circles of dough.
- Carefully slide a flattened dough round into the hot
oil to avoid splashes. Slightly lift frybread to check the
bottom, when it is begins to brown turn it over. When both
sides are done remove from oil, drain excess oil and place
on baking sheet lined with paper towels.
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Nutrition Information:
Makes 8 frybread
240 calories,
10g Total fat,
1g Saturated fat,
220-510mg Sodium,
35g Carbohydrate,
4g fiber,
6g Protein
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