Rye flour is lower in gluten than wheat, so it produces a close-textured, moist loaf. Caraway seeds are a traditional seasoning, complementing the nutty rye flavour to make an excellent light rye bread that goes well with soft cheeses.
Sift the rye flour, white flour, salt and sugar into a bowl, and stir in the yeast and caraway seeds. Stir the olive oil into the warm water, then pour this over the flour mixture. Mix the ingredients together with a wooden spoon at first, then with your hand, to make a stiff but sticky and slightly grainy dough.
Turn the dough out onto a floured work surface and knead until smooth, about 10 minutes. The dough should be very firm. Shape it into an oval loaf about 7 in. (18 cm) long, and place it on a baking sheet coated with cooking spray. Cover loosely with plastic wrap and allow to rise in a warm place until almost doubled in size, about 1 hour.
Near the end of the rising, preheat the oven to 400°F (200°C). Uncover the loaf and bake until it is lightly browned and sounds hollow when tapped on the bottom, 40 to 45 minutes.
Transfer to a wire rack and leave to cool. Once cool, place the loaf in a plastic freezer bag and leave overnight (this allows the crust to soften). After this, the loaf can be kept for up to 2 days.
Each serving (one slice) provides: calories 85, calories from fat 18, fat 2 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 16 g, fibre 2 g, sugars 0 g, protein 2 g. Choices per serving: Carbohydrate 1