Low-Sodium
Try these healthy low-sodium recipes
Chicken Cacciatore
Serves 6
6 split chicken breasts, skinned, all visible fat removed
2 tablespoons olive oil
1 clove garlic, minced
1 medium onion, chopped
2 tablespoons chopped green bell pepper
4 fresh tomatoes, peeled and chopped
1/4 cup dry white table wine
1/4 teaspoon rosemary
1 bay leaf
1/4 teaspoon basil
1/8 teaspoon freshly ground black pepper
Directions:
Rinse chicken and pat dry. Set aside.
Heat oil and garlic in large nonstick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside.
Add onion and green pepper to skillet, and sauté until tender. Pour off fat.
Return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat 30 minutes, or until chicken is tender.
Remove bay leaf before serving.
Serving suggestion: May be served over rice.
Nutritional information:
Calories: 232; Protein: 31gm; Carbohydrates: 5gm; Total Fat: 9gm; Saturated Fat: 2gm; Polyunsaturated Fat: 4gm; Monounsaturated Fat: 2gm; Cholesterol: 75mg; Sodium: 77mg; Potassium: 486mg; Calcium: 30mg
Sweet Potato Casserole
Serves 6
4 medium sweet potatoes
vegetable oil spray
1 tablespoon margarine
1/4 cup orange juice
2 tablespoons chopped walnuts
1/4 teaspoon nutmeg
Directions:
Cook whole sweet potatoes in boiling water 25 to 30 minutes or until tender.
Meanwhile, preheat oven to 375° F.
Lightly spray a 1-quart casserole dish with vegetable oil spray. Remove potatoes from heat and add to cold water until potatoes are cooled slightly. Peel and mash. Add remaining ingredients and mix thoroughly.
Place in casserole dish and bake uncovered 25 minutes.
Serve hot.
Nutritional information:
Calories: 116; Protein: 2gm; Carbohydrates: 20gm; Total Fat: 4gm; Saturated Fat: 1gm; Polyunsaturated Fat: 2gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 9mg; Potassium: 393mg; Calcium: 25mg
Vegetable Medley
Serves 4
1 tablespoon margarine
2 medium yellow summer squash, sliced
1 medium zucchini, sliced
1 medium yellow onion, diced
3 medium fresh tomatoes, diced
1/2 cup frozen corn
1 clove garlic, minced
1/2 teaspoon basil
1/4 teaspoon freshly ground black pepper
Directions:
In large pan over medium heat melt margarine. Add squash, zucchini and onion. Sauté 3 to 4 minutes.
Add tomatoes, corn, garlic and seasonings and cook another 2 to 3 minutes.
Serve immediately.
Nutritional information:
Calories: 92; Protein: 4gm; Carbohydrates: 15gm; Total Fat: 3gm; Saturated Fat: 1gm; Polyunsaturated Fat: 1gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 15mg; Potassium: 642mg; Calcium: 45mg
Rice and Vegetable Pilaf
Serves 6
1 cup low-sodium chicken broth
1/2 cup long-grain rice
1 cup chopped fresh mushrooms
1 cup shredded carrots
1/2 cup chopped fresh parsley sprigs
1/4 cup sliced green onions, with tops
1/4 teaspoon freshly ground black pepper
Directions:
In a medium saucepan over high heat, bring chicken broth to a boil. Add rice and cover. Reduce heat and simmer 20 minutes.
Remove from heat and let stand 5 minutes. Stir in remaining ingredients. Return to low heat and cook another 5 minutes. Fluff with a fork and serve immediately.
Nutritional information:
Calories: 70; Protein: 2 gm; Carbohydrates: 15 gm; Total Fat: 0 gm; Saturated Fat: 0 gm; Polyunsaturated Fat: 0 gm; Monounsaturated Fat: 0 gm; Cholesterol: 0 mg; Sodium: 18 mg; Potassium: 175 mg; Calcium: 21 mg
Chef’s Dressing
Serves 16; 1 tablespoon per serving
1/3 cup no-salt-added tomato juice
1/3 cup vegetable oil
1/4 cup red wine vinegar
freshly ground black pepper to taste
1/2 teaspoon oregano
1/2 teaspoon dry mustard
1/4 teaspoon light soy sauce
Directions:
Place all ingredients in a jar with a tight-fitting lid. Shake vigorously until mixed thoroughly.
Place in a covered container and refrigerate. Use as needed.
Variation: Chef’s Dressing 1 with chives or scallions.
Prepare as directed above and add 2 tablespoons of finely chopped chives or scallions.
Nutritional information:
Calories: 42; Protein: 0gm; Carbohydrates: 0gm; Total Fat: 5gm; Saturated Fat: 1gm; Polyunsaturated Fat: 3gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 4mg
Lemon-Barbecued Chicken
Serves 4
2 1/2 pound frying chicken, quartered, skinned, all visible fat removed
dash paprika
dash cayenne pepper
1/4 cup fresh lemon juice
1/4 cup honey
1 tablespoon sesame seeds, toasted
Directions:
Preheat broiler. Rinse chicken and pat dry.
Season chicken lightly with paprika and pepper. Combine lemon juice and honey in small saucepan, mixing thoroughly. Heat over medium heat until warm and set aside 2 tablespoons.
Coat chicken pieces with about half of the rest of the lemon-honey mixture.
Place chicken on broiler rack. Broil 4 to 5 inches from the heat for 15 minutes. Baste occasionally with remaining lemon-honey mixture.
Turn pieces over, baste and broil 15 minutes longer or until tender. Combine sesame seeds and the reserved 2 tablespoons lemon-honey mixture. Spoon over chicken just before serving.
This also may be cooked on a charcoal grill.
Nutritional information:
Calories: 357; Protein: 35gm; Carbohydrates: 19gm; Total Fat: 16gm; Saturated Fat: 4gm; Polyunsaturated Fat: 4gm; Monounsaturated Fat: 6gm; Cholesterol: 106mg; Sodium: 99mg; Potassium: 348mg; Calcium: 32mg
Yogurt and Garlic Marinade
1 1/2 cups plain yogurt
3 cloves garlic, minced
1/4 cup fresh parsley, chopped finely (2 tablespoons dried)
1/4 cup fresh basil, chopped finely (2 tablespoons dried)
3 tablespoons Dijon-style mustard
2 tablespoons fresh thyme, chopped finely (1 tablespoon dried)
2 tablespoons fresh tarragon, chopped finely (1 tablespoon dried)
pepper to taste
Directions:
Combine all ingredients. Store in the refrigerator in an airtight container. A great marinade for lamb and shish kebabs.
This page last updated 12/22/08 10:09 PM
