500 Low Sodium Recipes (33 page)

Yield:
4 servings

Nutritional Analysis

Each with:
92 g water; 225 calories (45% from fat, 7% from protein, 48% from carb); 4 g protein; 12 g total fat; 7 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 30 g carb; 4 g fiber; 5 g sugar; 10 mg calcium; 1 mg iron;
8 mg sodium
; 374 mg potassium; 660 IU vitamin A; 9 mg vitamin C; 31 mg cholesterol

Another recipe with a different-than-usual combination of ingredients.

⅓
cup (80 ml) water

2 cups (200 g) celery, sliced

10 ounces (280 g) no-salt-added frozen peas

½ cup (115 g) sour cream

½ teaspoon dried rosemary

⅛
teaspoon garlic powder

¼ cup (31 g) slivered almonds

In a saucepan, bring the water to a boil. Add the celery, cover, and cook for 8 minutes. Add peas and return to boil. Cover and cook for 3 minutes more. Drain. Combine sour cream and spices; mix well. Place vegetables in a serving bowl. Top with sour cream mixture. Sprinkle with almonds.

Yield:
6 servings

Nutritional Analysis

Each with:
104 g water; 212 calories (62% from fat, 14% from protein, 24% from carb); 8 g protein; 15 g total fat; 3 g saturated fat; 8 g monounsaturated fat; 3 g polyunsaturated fat; 13 g carb; 6 g fiber; 4 g sugar; 105 mg calcium; 2 mg iron;
77 mg sodium
; 346 mg potassium; 1299 IU vitamin A; 6 mg vitamin C; 8 mg cholesterol

A good way to come up with a veggie side dish on those days when the garden didn’t yield enough of any one thing. Feel free to use your imagination (and refrigerator veggie drawer contents) when deciding what ingredients to use.

½ pound (225 g) green beans

4 tomatoes, chopped

1 zucchini, cubed

¼ teaspoon garlic powder

1 teaspoon dried basil

Wash, trim, and cook beans until almost tender. Drain. Return to pan with other ingredients and cook to desired doneness.

Yield:
4 servings

Nutritional Analysis

Each with:
51 g water; 19 calories (3% from fat, 20% from protein, 77% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 4 g carb; 2 g fiber; 1 g sugar; 25 mg calcium; 1 mg iron; 4 mg sodium; 126 mg potassium; 408 IU vitamin A; 9 mg vitamin C; 0 mg cholesterol

This is a variation of the traditional green bean casserole that uses French’s French Fried Onions. We’ve reduced the sodium significantly by substituting regular onions for the fried onions in the casserole itself, only using them for the crunchy topping, and using homemade cream of mushroom soup. You can make the soup using either the Condensed Cream of Mushroom soup or the Cream Soup Mix recipe in
Chapter 4
.

½ cup (80 g) onion, chopped

2 tablespoons (30 ml) vegetable oil

¼ cup (60 ml) skim milk

⅛
teaspoon pepper

10 ounces (280 g) Condensed Cream of Mushroom Soup (see recipe, page 70)

18 ounces (504 g) frozen green beans

½ cup (65 g) French-fried onions

Sauté onion in oil until tender. Combine all ingredients except French-fried onions in a 1 ½-quart (1 ½-L) casserole. Bake at 350°F (180°C, gas mark 4) for 30 minutes. Sprinkle French-fried onions on top. Bake for 5 minutes longer.

Yield:
6 servings

Nutritional Analysis

Each with:
142 g water; 118 calories (54% from fat, 9% from protein, 37% from carb); 3 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 12 g carb; 3 g fiber; 3 g sugar; 59 mg calcium; 1 mg iron;
36 mg sodium
; 241 mg potassium; 628 IU vitamin A; 15 mg vitamin C; 1 mg cholesterol

These make a particularly nice addition to your grilled meals and let you cook the entire meal on the grill.

2 cups zucchini, sliced

2 onions, peeled and sliced

2 cups (260 g) carrot, sliced

¼ teaspoon black pepper

¼ teaspoon garlic powder

Divide veggies between 4 large squares of aluminum foil. Sprinkle 1 teaspoon of water over each packet. Sprinkle with pepper and garlic. Fold each packet shut and seal well. Grill over medium coals until veggies are tender, about 40 minutes, turning occasionally.

Yield:
4 servings

Nutritional Analysis

Each with:
169 g water; 63 calories (4% from fat, 11% from protein, 85% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 4 g fiber; 7 g sugar; 45 mg calcium; 1 mg iron;
52 mg sodium
; 459 mg potassium; 7829 IU vitamin A; 18 mg vitamin C; 0 mg cholesterol

When you can find fresh asparagus, try this. It brings out the flavor of the vegetable in ways that steaming or boiling doesn’t.

1 pound asparagus

1 tablespoon (15 ml) lemon juice

1 tablespoon (15 ml) olive oil

¼ teaspoon black pepper, freshly ground

Trim the asparagus spears and sprinkle with lemon juice and oil. Grind pepper over asparagus. Grill over medium high heat for 3 to 4 minutes, turning once when first side begins to brown in spots.

Yield:
4 servings

Nutritional Analysis

Each with:
109 g water; 54 calories (52% from fat, 17% from protein, 32% from carb); 3 g protein; 4 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 0 g polyunsaturated fat; 5 g carb; 2 g fiber; 2 g sugar; 28 mg calcium; 2 mg iron;
2 mg sodium
; 236 mg potassium; 858 IU vitamin A; 8 mg vitamin C; 0 mg cholesterol

This is a great warm-weather dish, going perfectly with barbecued meat and salads. It also makes a nice addition to a salad to give it extra flavor.

2 cups (260 g) carrots

¾ cup (150 g) sugar

¾ cup (175 ml) vinegar

¾ cup (175 ml) water

1 tablespoon (11 g) mustard seed

1 stick cinnamon

3 whole cloves

Boil carrots for 5 minutes. Drain and cut into 3-inch (7.5-cm) sticks. Combine remaining ingredients and bring to a boil. Simmer for 10 minutes. Pour over carrots, cover, and refrigerate overnight. Drain and serve.

Yield:
6 servings

Nutritional Analysis

Each with:
96 g water; 128 calories (4% from fat, 3% from protein, 93% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 32 g carb; 2 g fiber; 29 g sugar; 26 mg calcium; 0 mg iron;
30 mg sodium
; 180 mg potassium; 5137 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

Another easy vegetable dish that could be served as is for a side dish or over rice or pasta.

3 cups (540 g) tomatoes, chopped

½ cup (80 g) onion, coarsely chopped

1 cup zucchini, cubed

½ cup (60 g) green bell pepper, coarsely chopped

¼ teaspoon garlic powder

1 tablespoon (6.3 g) curry powder

Combine all ingredients in a saucepan. Cook and stir until vegetables are softened.

Yield:
4 servings

Nutritional Analysis

Each with:
161 g water; 41 calories (10% from fat, 15% from protein, 75% from carb); 2 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 9 g carb; 3 g fiber; 5 g sugar; 29 mg calcium; 1 mg iron;
10 mg sodium
; 417 mg potassium; 1043 IU vitamin A; 28 mg vitamin C; 0 mg cholesterol

A great side dish with a plain piece of meat marinated in a little more of the dressing.

½ pound (225 g) lettuce, shredded

4 ounces (115 g) snow peas

½ cup (65 g) carrot, sliced

1 cup (70 g) cabbage, shredded

4 ounces (115 g) mushrooms, sliced

½ cup (60 g) red bell pepper, sliced

4 ounces (115 g) mung bean sprouts

For dressing:

¼ cup (60 ml) Soy Sauce Substitute (see recipe, page 53)

2 tablespoons (30 ml) rice vinegar

2 tablespoons (30 ml) mirin wine

½ teaspoon ground ginger

1 tablespoon (8 g) sesame seeds

Toss salad ingredients. Spoon dressing over.

Yield:
6 servings

Nutritional Analysis

Each with:
122 g water; 39 calories (6% from fat, 24% from protein, 71% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carb; 2 g fiber; 4 g sugar; 29 mg calcium; 1 mg iron;
16 mg sodium
; 269 mg potassium; 1822 IU vitamin A; 34 mg vitamin C; 0 mg cholesterol

These are surprisingly sweet and are great in a salad. We had them over mixed greens with a simple vinaigrette dressing.

2 beets, well-scrubbed but not peeled

1 teaspoon olive oil

1 teaspoon dried thyme

Preheat the oven to 450°F (230°C, gas mark 8). Cut off the tops and root ends of the beets, then slice as thinly as possible (aim for about 1/8 inch [0.32 cm]). In a medium bowl, toss the beet slices with the olive oil, then add a sprinkling of thyme. Place beets in a single layer on 1 or 2 baking sheets and roast in a preheated oven for 20 to 25 minutes. Remove from the oven and allow to cool slightly.

Yield:
2 servings

Nutritional Analysis

Each with:
72 g water; 57 calories (36% from fat, 9% from protein, 54% from carb); 1 g protein; 2 g total fat; 0 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 2 g fiber; 6 g sugar; 23 mg calcium; 1 mg iron;
64 mg sodium
; 271 mg potassium; 46 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol

This is great as an accompaniment to the Italian Chicken Breasts on page 324.

2 tablespoons (28 ml) olive oil

1 clove garlic, minced

½ teaspoon dried basil

½ teaspoon dried oregano

½ onion, sliced into wedges

½ green bell pepper, cut into 1-inch (2.5-cm) pieces

½ cup (90 g) plum tomatoes, split in half

1 cup zucchini, cut in 1-inch (2.5-cm) slices

4 ounces (115 g) mushrooms, cut in half

Nonstick vegetable oil spray

Combine oil, garlic, basil, and oregano in a resealable plastic bag. Add vegetables and shake to coat evenly. Spray a 9 × 13-inch (23 × 33-cm) roasting pan with cooking spray. Place the vegetables in a single layer in the pan. Roast at 400°F (200°C, gas mark 6) until crisp cooked, about 20 minutes.

Yield:
2 servings

Nutritional Analysis

Each with:
209 g water; 172 calories (68% from fat, 8% from protein, 24% from carb); 4 g protein; 14 g total fat; 2 g saturated fat; 10 g monounsaturated fat; 2 g polyunsaturated fat; 11 g carb; 3 g fiber; 5 g sugar; 35 mg calcium; 1 mg iron;
13 mg sodium
; 554 mg potassium; 606 IU vitamin A; 49 mg vitamin C; 0 mg cholesterol

Adding additional vegetables makes hash brown potatoes a more complete side dish, but they are still good for breakfast this way too. Depending on the meal, a number of different herbs can be added. I like to sprinkle them with a little garlic powder and basil just before turning.

2 potatoes, shredded

½ cup (80 g) onion, shredded

¼ cup (30 g) red bell pepper, shredded

¼ cup (30 g) green bell pepper, shredded

¼ cup zucchini, shredded

2 tablespoons (28 ml) olive oil

⅓
cup (60 g) tomatoes, finely chopped

Mix together all vegetables except tomatoes. Heat oil in a large skillet. Add vegetables and spread to an even layer. Cook until lightly browned. Turn over and add chopped tomatoes on top. Cover and cook until tender. Cut in wedges to serve.

Yield:
6 servings

Nutritional Analysis

Each with:
108 g water; 135 calories (30% from fat, 6% from protein, 64% from carb); 2 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 22 g carb; 2 g fiber; 2 g sugar; 13 mg calcium; 0 mg iron;
7 mg sodium
; 392 mg potassium; 190 IU vitamin A; 18 mg vitamin C; 0 mg cholesterol

A different twist on green beans.

½ pound (225 g) green beans

¼ cup (40 g) onion, chopped

¼ cup (30 g) green bell pepper, chopped

1 tablespoon (15 ml) olive oil

1 cup (180 g) tomatoes, chopped

½ teaspoon dried basil

½ teaspoon dried rosemary

Cook beans in boiling water until tender. Drain and set aside. Sauté onion and pepper in oil until soft. Add tomatoes and spices. Stir in beans. Heat through.