500 Low Sodium Recipes (35 page)

A slightly spicy, different way to serve sweet potatoes.

2 sweet potatoes, peeled and cubed

1 teaspoon vegetable oil

¼ cup (30 g) red bell pepper, chopped

¼ cup (40 g) onion, chopped

¼ cup (60 g) brown sugar

¼ cup (60 ml) orange juice

2 teaspoons (10 ml) lime juice

1 ½ teaspoons Jerk Seasoning (see recipe, page 37)

Cook sweet potatoes in boiling water until just tender. Drain well. Heat oil in large skillet. Add sweet potatoes, bell pepper, and onion to pan and mix well. Combine sugar, juices, and seasoning in a small bowl. Add juice mixture to pan with vegetables and cook over medium heat to reduce liquid until syrupy.

Yield:
4 servings

Nutritional Analysis

Each with:
90 g water; 132 calories (9% from fat, 4% from protein, 88% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 1 g polyunsaturated fat; 30 g carb; 2 g fiber; 18 g sugar; 36 mg calcium; 1 mg iron;
26 mg sodium
; 278 mg potassium; 158 IU vitamin A; 25 mg vitamin C; 0 mg cholesterol

A sweet and different way to serve winter squash.

¾ cup (83 g) all-purpose flour

¾ cup (170 g) brown sugar

2 teaspoons (5 g) ground cinnamon

1 teaspoon ground allspice

½ cup (112 g) unsalted butter

1 butternut squash

½ cup (50 g) pecans, chopped

1 cup (235 ml) maple syrup

In a bowl, combine flour, sugar, and spices. Cut in butter until crumbly. Peel squash and cut into ½-inch-thick (1 ¼-cm-thick) slices, removing seeds. Place half of squash in a greased 8 × 8-inch (20 × 20-cm) baking dish. Sprinkle with ½ of the crumb mixture. Repeat layers. Sprinkle pecans on top. Drizzle with maple syrup. Cover with foil. Bake at 350°F (180°C, gas mark 4) for 1 hour. Remove foil. Bake for 10 minutes more.

Yield:
10 servings

Nutritional Analysis

Each with:
14 g water; 301 calories (39% from fat, 2% from protein, 59% from carb); 2 g protein; 13 g total fat; 6 g saturated fat; 5 g monounsaturated fat; 2 g polyunsaturated fat; 46 g carb; 1 g fiber; 35 g sugar; 50 mg calcium; 1 mg iron;
11 mg sodium
; 162 mg potassium; 289 IU vitamin A; 0 mg vitamin C; 24 mg cholesterol

This makes a great side dish with pork.

2 cups (220 g) sweet potatoes, cut into 1-inch (2.5-cm) cubes

2 cups (450 g) butternut squash, cut into 1-inch (2.5-cm) cubes

1 apple, peeled and sliced

¼ cup (71 g) apple juice concentrate

½ teaspoon ground cinnamon

Cook sweet potatoes and squash in water until almost soft. Drain and return to pan. Add apple and juice concentrate. Cook until apple is tender. Sprinkle with cinnamon.

Yield:
6 servings

Nutritional Analysis

Each with:
149 g water; 122 calories (2% from fat, 6% from protein, 92% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 30 g carb; 4 g fiber; 9 g sugar; 56 mg calcium; 1 mg iron;
33 mg sodium
; 456 mg potassium; 9 IU vitamin A; 29 mg vitamin C; 0 mg cholesterol

We had this with turkey. The peaches are a nice little surprise when you bite into one.

1 pound (455 g) sweet potatoes

2 cups (400 g) peaches, drained and sliced

¼ cup (60 g) brown sugar

¼ cup (40g) cashews, unsalted

¼ teaspoon ground ginger

Peel and slice the sweet potatoes and boil until almost done. Combine with peaches and place in an 8 × 8-inch (20 × 20-cm) baking dish. Combine the remaining ingredients and sprinkle over top. Bake at 350°F (180°C, gas mark 4) for 30 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
201 g water; 240 calories (14% from fat, 6% from protein, 80% from carb); 4 g protein; 4 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 50 g carb; 5 g fiber; 33 g sugar; 53 mg calcium; 2 mg iron;
42 mg sodium
; 520 mg potassium; 476 IU vitamin A; 19 mg vitamin C; 0 mg cholesterol

We were getting a little tired of the same old plain vegetables, so I threw together something a little different to have with leftover roast beef.

12 ounces (340 g) frozen winter veggie mix

6 ounces (170 g) frozen brussels sprouts

1 cup (235 ml) skim milk

½ cup (115 g) sour cream

2 tablespoons (16 g) cornstarch

½ can (6 ounces, or 170 g) water chestnuts

2 ounces (55 g) low sodium cheddar cheese

Cook vegetables according to package directions. Mix milk, sour cream, and cornstarch until blended. Cook and stir until bubbly and thickened. Stir in vegetables and water chestnuts. Place in 9 × 13-inch (23 × 33-cm) baking dish. Sprinkle with cheese and bake at 350°F (180°C, gas mark 4) until cheese is melted, about 10 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
126 g water; 155 calories (42% from fat, 18% from protein, 40% from carb); 7 g protein; 7 g total fat; 5 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 16 g carb; 4 g fiber; 2 g sugar; 169 mg calcium; 1 mg iron;
61 mg sodium
; 295 mg potassium; 564 IU vitamin A; 15 mg vitamin C; 19 mg cholesterol

This is kind of a framework for making stuffing. Almost everyone has different herbs and additives they like. Feel free to change the seasonings with such things as thyme and basil. You can also add chestnuts or other nuts, mushrooms, chopped turkey giblets, etc., if this is something you would normally do. The longer you let the bread cubes dry out before making the stuffing, the more broth you will need. Many recipes also call for melted margarine or butter, or butter pats on top during baking, but I’ve left these out in the interest of reducing fat. This mixture can of course also be used for stuffing the bird.

6 cups (300 g) Stuffing Bread, cubed or crumbled (see recipe, page 440)

2 cups (475 ml) low sodium chicken broth or turkey broth

1 cup (160 g) onion, chopped

½ cup (50 g) celery, chopped

2 teaspoons (1.2 g) dried tarragon

1 teaspoon dried sage

1 teaspoon poultry seasoning

1 ½ teaspoons black pepper

Combine all ingredients and toss lightly. Place in a greased 9 × 13-inch (23 × 33-cm) baking dish. Bake at 350°F (180°C, gas mark 4) until heated through, about 30 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
64 g water; 71 calories (11% from fat, 15% from protein, 74% from carb); 3 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 1 g fiber; 2 g sugar; 37 mg calcium; 1 mg iron;
27 mg sodium
; 101 mg potassium; 34 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

This is for those of you who like a Southern-style cornbread stuffing. Like the stuffing bread, we make the cornbread ourselves to save the sodium that is normally included in packaged mixes. You can vary the seasonings to taste.

For cornbread:

1 cup (110 g) all-purpose flour

2 cups (275 g) cornmeal

1 tablespoon (14 g) sodium-free baking powder

2 cups (475 ml) buttermilk

½ cup (120 ml) canola oil

For stuffing:

½ cup (50 g) celery, chopped

½ cup (80 g) onion, chopped

1 tablespoon (2 g) dried sage

½ tablespoon poultry seasoning

1 teaspoon black pepper

2 cups (475 ml) low sodium chicken broth or turkey broth

Preheat oven to 425°F (220°C, gas mark 7). Grease a 12-inch (30-cm) iron skillet or 9 × 9-inch (23 × 23-cm) baking dish and place in oven to heat. Combine cornbread ingredients in a large bowl and mix well. Pour into hot skillet or dish. Bake until golden brown, about 20 minutes. Crumble corn-bread into large bowl. Add celery, onion, and spices. Stir in enough broth to moisten. Blend well. Spoon into greased 9 × 13-inch (23 × 33-cm) baking dish and bake at 350°F (180°C, gas mark 4) until heated through, about 30 minutes.

Yield:
10 servings

Nutritional Analysis

Each with:
109 g water; 273 calories (39% from fat, 9% from protein, 52% from carb); 6 g protein; 12 g total fat; 1 g saturated fat; 7 g monounsaturated fat; 4 g polyunsaturated fat; 36 g carb; 3 g fiber; 3 g sugar; 139 mg calcium; 2 mg iron;
78 mg sodium
; 358 mg potassium; 116 IU vitamin A; 2 mg vitamin C; 2 mg cholesterol

Try these the next time you are having fish. Just like down home. Servings are based on three hush puppies per serving. I got fifteen from the recipe. I also had to add a little extra milk to get them to hold together in a ball.

1 cup (140 g) cornmeal

1 teaspoon sodium-free baking powder

¼ cup (40 g) onion, finely chopped

½ tablespoon all-purpose flour

½ cup (120 ml) skim milk

Dash cayenne pepper

Mix ingredients together. Form into balls and drop into hot oil. Deep-fry until golden brown, about 2 minutes. Drain.

Yield:
5 servings

Nutritional Analysis

Each with:
60 g water; 126 calories (4% from fat, 12% from protein, 84% from carb); 4 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 26 g carb; 3 g fiber; 2 g sugar; 84 mg calcium; 1 mg iron;
17 mg sodium
; 266 mg potassium; 1042 IU vitamin A; 57 mg vitamin C; 0 mg cholesterol

This makes a nice sauce for pasta. Add a salad and some fresh-baked bread and you have a great meatless meal.

2 cups (140 g) mushrooms, sliced

1 onion, chopped

1 tablespoon (14 g) unsalted butter

4 ounces (115 g) cream cheese

2 tablespoons (16 g) all-purpose flour

¼ teaspoon white pepper

1 cup (235 ml) skim milk

Sauté mushrooms and onion in the butter until tender. Stir in cream cheese until melted. Shake flour, pepper, and milk together. Add to skillet. Cook and stir until thickened and bubbly.

Yield:
4 servings

Nutritional Analysis

Each with:
131 g water; 185 calories (62% from fat, 14% from protein, 24% from carb); 6 g protein; 13 g total fat; 8 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 11 g carb; 1 g fiber; 2 g sugar; 120 mg calcium; 1 mg iron;
123 mg sodium
; 305 mg potassium; 596 IU vitamin A; 3 mg vitamin C; 40 mg cholesterol

This makes a good breakfast over biscuits or with mashed potatoes for dinner.

¼ cup (40 g) onion, chopped

2 tablespoons (28 ml) vegetable oil

2 tablespoons (16 g) all-purpose flour

2 cups (360 g) tomatoes, chopped

1 cup (235 ml) skim milk

¼ teaspoon black pepper

Sauté onion in oil. Stir in flour and brown. Add tomatoes, with juice; stir as gravy thickens. Add milk, a little at a time, and pepper, and cook until gravy is of desired thickness.

Yield:
4 servings

Nutritional Analysis

Each with:
135 g water; 118 calories (53% from fat, 12% from protein, 35% from carb); 4 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 10 g carb; 1 g fiber; 2 g sugar; 99 mg calcium; 0 mg iron;
40 mg sodium
; 309 mg potassium; 746 IU vitamin A; 11 mg vitamin C; 1 mg cholesterol

We had this as part of a Southern Sunday dinner, pairing fried chicken with cornbread, greens, and mashed potatoes with cream gravy.

2 tablespoons (28 ml) vegetable oil

¼ cup (28 g) all-purpose flour

2 teaspoons (10 ml) low sodium chicken bouillon

2 cups (475 ml) skim milk

If using pan that chicken was cooked in, drain off remaining oil and discard all but 2 tablespoons (28 ml). Add flour and bouillon and heat and stir until a paste is formed. Add milk and cook and stir until thickened, scraping any drippings from the bottom of the pan.

Yield:
8 servings

Nutritional Analysis

Each with:
55 g water; 70 calories (46% from fat, 16% from protein, 38% from carb); 3 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 7 g carb; 0 g fiber; 0 g sugar; 89 mg calcium; 0 mg iron;
57 mg sodium
; 122 mg potassium; 138 IU vitamin A; 1 mg vitamin C; 1 mg cholesterol

Italian food presents a real challenge for those of us on low sodium diets. Finding low sodium sauces is not easy, at least where I live. The lowest available in any local store used to be 300 mg per serving, and now that one is no longer available. However, you can make a tomato sauce very easily. There are several recipes in
Chapter 3
. And the easiest thing is to find a brand of crushed tomatoes with no added salt (Cento is the one I find most often) and add some Italian seasoning and garlic powder. This won’t give you a sauce with the complex flavors of one that’s been simmered all day, but it will be perfectly serviceable for a family dinner.