Healthier Version of Bread Dough Recipe

I used to make a lot of buns.. cuz I really do love buns, a lot. To be specific, I love flour, pastry, anything related to flour. =/

Due to diet, I took a long hiatus from baking. This includes bun making. Yesterday I started making again. This time, I cut down the ingredients to the maximum, hopefully to reduce the calories. Indeed, if I were to follow the original recipe, the calories are just way too much and unnecessary (for me).

So here's a post on 5C bread dough recipe which I modified to a healthier version -

5C 
Old link: http://lydialovesbaking.blogspot.com/2014/06/the-making-of-5c-and-sweet-sausage-buns.html

300g high protein flour 1086cal
300g cold water
1 teaspoon of instant yeast 12cal

Total: 1098cal 

1. Place all the ingredients in a tall container. 
2. Mix everything up with a chopstick. 
3. Let it be in room temperature for approximately 1 hour (or until you see bubbles popping on the surface; indicating the yeast has started its work). 
4. Refrigerate overnight (or at least 6 hours till it has risen double the original height; as long as its height is increased, there's no need to really go and measure exactly).

Sweet Dough 

1/3 of 5C (approximately 200g) 366cal 

200g high protein flour 724cal 

130g wheat flour 474.5cal

20g full cream milk powder 100cal

120g water 

1 teaspoon of yeast 12cal

1 egg 72cal

20g  butter 143.4cal 

20g sugar 77.4cal 

Total: 1969.3cal 

1. Measure the yeast, sugar and water first. 
2. Pour yeast and a dash of sugar with some water into a small cup. 
3. Have another bigger cup filled with some hot water. 
4. Place the small cup into the big cup, like double boiling concept. Cover the small cup with a lid.
5. Measure the remaining ingredients. By the time you finish measuring, check on the small cup; it should have bubbles and smell of yeast. 
6. Place all ingredients including the ingredients in the small cup except the butter into a big container (your mixing bowl).
7. Mix all the ingredients well with a chopstick. 
8. Clean the chopstick and start to stretch the dough with your hands (or with machine).
9. When the dough has reached to the thin membrane stage, add in butter. 
10. Continue kneading for another 10 minutes until all butter is absorbed into the dough. 
11. Leave it to rise for the first time in the oven (no electricity running). 
12. When it has doubled in size, remove the air in the dough. Shape your buns. Put in desired filing.
13. Let the buns rise in the oven (no electricity running) again for the second rise, until they almost double the original size. 
14. Bake in preheated oven at 170 degree Celsius for 12-15 minutes. 
15. Let buns cool on the rack. When they still have some mild heat, store in containers. 

I made the pizza crust using half of the dough. Definitely not a really super sweet dough that you expect to eat from the bakery. However, it is healthier. Why not? 

Here's the original recipe ingredients for the sweet dough: 

1/3 of 5C (approximately 200g) 366cal 

200g high protein flour 724cal 

130g wheat flour 474.5cal

20g full cream milk powder 100cal

120g cold full cream milk 600cal (I replaced with water = 0cal) 

1 teaspoon of yeast 12cal

1 egg 72cal

40g  butter 286.8cal (I reduced to 20g = 143.4cal) 

60g sugar 232.2cal (I reduced to 20g = 77.4cal) 

egg wash

I skipped off - well I just feel that egg wash is for appearance and it is not that necessary for homemade healthy buns.. 

1 egg yolk 55cal 

Original recipe yields: 2867.5 (dough only) + 55cal (egg wash) = 2922.5 

After modified recipe yields: 1969.3cal 

Difference (saved calories): 953.2cal 

With that almost 1000cal, why not use that for filing??

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I came up with the tomato sauce for pizza - 

1 ripen tomato 100g 18cal

half of a big red onion 67g 24.56cal

3 cloves garlic 12cal

1 tablespoon 15g tomato ketchup (Life brand) 19.5cal

2 teaspoons of dry  mixed herbs 10cal 

Dash of salt for seasoning

1. Blend all ingredients except tomato ketchup and mixed herbs until they turn into smooth puree. 
2. Pour into the pan and simmer under low fire until it thickens and loses almost half of its water content.
3. Add in mixed herbs, tomato ketchup and salt for seasoning. 
4. Let it simmer for another 5 minutes to thicken to the consistency that you want. 
5. Remove from heat. Let it cool. Ready to be used - fresh tomato pizza sauce. Bid goodbye to Pregos forever.