500 Low Sodium Recipes (36 page)

The other issue with Italian food is the cheese that many recipes contain. To help solve that problem we have fresh mozzarella. Usually found in the deli or gourmet cheese section of large grocery stores, this vacuum-packed product typically has about 85 mg per serving rather than the 185 mg or more that the shredded mozzarella in the dairy case usually has. So if you are careful with the amount of cheese you use, most Italian dishes can be made to fit within most low sodium diets.

Not exactly a low calorie meal when you add the pasta, but at least low sodium. Add a salad and you have a complete meal.

3 boneless chicken breasts

1 clove garlic, minced

½ pound (225 g) fresh mushrooms, sliced

2 tablespoons (28 ml) olive oil

2 cups (475 ml) skim milk

¼ cup (28 g) all-purpose flour

1 teaspoon Italian seasoning

Cut chicken into 1-inch (2.5-cm) cubes. Sauté garlic, chicken, and mushrooms in olive oil until chicken is done. Remove from pan. Shake milk and flour together in a jar and add to pan. Stir in seasoning. Cook and stir until thickened and beginning to boil. Return chicken mixture to pan and heat through. Serve over pasta.

Yield:
6 servings

Nutritional Analysis

Each with:
136 g water; 141 calories (34% from fat, 37% from protein, 28% from carb); 13 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 10 g carb; 1 g fiber; 1 g sugar; 127 mg calcium; 1 mg iron;
73 mg sodium
; 369 mg potassium; 185 IU vitamin A; 2 mg vitamin C; 22 mg cholesterol

Easy and delicious pasta with chicken. Serve with crusty bread and salad for a quick dinner.

12 ounces (340 g) pasta, bow tie, fusilli, or other shape

½ teaspoon olive oil

1 clove garlic, minced

2 boneless skinless chicken breasts, cut into bite-size pieces

¼ cup (27.5 g) sun-dried tomatoes, oil packed, chopped

¼ cup (65 g) Basil Pesto (see recipe, page 66)

Cook pasta according to package directions. Drain. Heat oil in a large skillet over medium heat. Sauté garlic until tender, then stir in chicken. Cook until chicken is golden and cooked through. In a large bowl, combine pasta, chicken, sun-dried tomatoes, and pesto. Toss to coat evenly.

Yield:
4 servings

Nutritional Analysis

Each with:
39 g water; 460 calories (25% from fat, 20% from protein, 55% from carb); 23 g protein; 13 g total fat; 3 g saturated fat; 7 g monounsaturated fat; 2 g polyunsaturated fat; 63 g carb; 3 g fiber; 1 g sugar; 137 mg calcium; 3 mg iron;
82 mg sodium
; 450 mg potassium; 303 IU vitamin A; 9 mg vitamin C; 106 mg cholesterol

This recipe is proof that you can have rich-tasting dishes without the sodium and fat. You can also substitute leftover turkey.

2 tablespoons (28 g) unsalted butter

2 tablespoons (16 g) all-purpose flour

1 ¾ cups (410 ml) skim milk

1 cup (110 g) Swiss cheese, shredded, divided

¼ cup (25 g) Parmesan cheese, grated, divided

8 ounces (230 g) spaghetti, broken, cooked, and drained

1 ½ cups (165 g) cooked chicken, cubed

4 ounces (115 g) mushrooms, sliced

¼ cup (30 g) red bell pepper, chopped

Preheat oven to 350°F (180°C, gas mark 4). Melt butter in a large saucepan on low heat. Stir in the flour. Cook for 2 minutes, stirring constantly. Gradually add the milk, stirring until well blended. Cook until thickened, stirring constantly. Stir in ½ cup (55 g) of the Swiss cheese and 2 tablespoons (10 g) of the Parmesan cheese; stir until cheese is melted. Add spaghetti, chicken, mushrooms, and bell pepper; mix lightly. Spoon into 1 ½-quart (1 ½-L) baking dish. Bake for 20 minutes. Top with the remaining Swiss and Parmesan cheeses; continue baking until cheese is melted.

Yield:
6 servings

Nutritional Analysis

Each with:
143 g water; 290 calories (44% from fat, 31% from protein, 26% from carb); 22 g protein; 14 g total fat; 8 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 18 g carb; 1 g fiber; 1 g sugar; 369 mg calcium; 1 mg iron;
137 mg sodium
; 322 mg potassium; 573 IU vitamin A; 7 mg vitamin C; 62 mg cholesterol

This made a great-tasting sauce with no extra work. It’s nice to come home to a meal that’s almost done and has filled the house with such an aroma.

1 large onion, sliced

6 chicken thighs

6 ounces (170 g) no-salt-added tomato paste

¼ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

1 teaspoon dried basil

¼ cup (60 ml) dry white wine

¼ cup (60 ml) water

Place onion in bottom of slow cooker. Place chicken on top. Combine the rest of the ingredients and pour over. Cook on low for 8 to 10 hours.

Yield:
6 servings

Nutritional Analysis

Each with:
89 g water; 89 calories (19% from fat, 45% from protein, 37% from carb); 10 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 2 g fiber; 4 g sugar; 26 mg calcium; 1 mg iron;
65 mg sodium
; 430 mg potassium; 482 IU vitamin A; 8 mg vitamin C; 35 mg cholesterol

A variation on oven-baked chicken recipes with an Italian flavor. Good with either pasta or rice.

12 low sodium saltines, crushed

1 teaspoon brown sugar

½ teaspoon sesame seeds 1 tablespoon (7 g) wheat germ

½ teaspoon dried oregano

¼ teaspoon celery seed

¼ teaspoon garlic powder

1 teaspoon minced onion

½ teaspoon dried parsley

1 teaspoon Italian seasoning

1 egg

4 boneless chicken breasts

Combine all ingredients except egg and chicken. Dip the chicken in the egg and then in the crumb mixture, turning to cover on all sides. Place in a baking dish sprayed with nonstick vegetable oil spray. Spray chicken with same spray until crumbs are moistened. Bake at 350°F (180°C, gas mark 4) until done, 30 to 40 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
46 g water; 181 calories (19% from fat, 46% from protein, 35% from carb); 20 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 15 g carb; 1 g fiber; 1 g sugar; 30 mg calcium; 2 mg iron;
90 mg sodium
; 207 mg potassium; 120 IU vitamin A; 1 mg vitamin C; 106 mg cholesterol

This will give you a roast with the flavor found in some of the preseasoned porketta roasts in your grocery store, but without all the salt they contain.

4 pound (1 3/4 kg) boneless pork roast, well trimmed

1 cup (60 g) fresh parsley, chopped

¼ cup fennel seed

2 teaspoons (4 g) black pepper, coarsely ground

1 tablespoon (10 g) garlic, chopped

2 tablespoons (28 ml) olive oil

Place pork in slow cooker. Mix remaining ingredients and press into pork. Cover and cook on low for 8 to 10 hours.

Yield:
12 servings

Nutritional Analysis

Each with:
103 g water; 366 calories (66% from fat, 32% from protein, 2% from carb); 29 g protein; 26 g total fat; 9 g saturated fat; 12 g monounsaturated fat; 3 g polyunsaturated fat; 2 g carb; 1 g fiber; 0 g sugar; 40 mg calcium; 2 mg iron;
97 mg sodium
; 571 mg potassium; 435 IU vitamin A; 9 mg vitamin C; 100 mg cholesterol

This makes a nice variation on the beef stew theme, with different vegetables and spices than you probably usually use.

1 ½ pounds (680 g) beef stew meat, cubed

2 tablespoons (28 ml) olive oil

3 cups (540 g) tomatoes, peeled and cut into wedges

1 cup (160 g) onion, chopped

2 tablespoons (16 g) no-salt-added tomato paste

½ teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon cumin

¼ teaspoon red pepper

½ teaspoon garlic powder

1 cup (235 ml) water

1 potato, peeled and cubed

1 cup (235 ml) red wine

1 eggplant, peeled and cubed

1 cup (70 g) mushrooms, sliced

1 cup zucchini, sliced

In a Dutch oven, brown half the beef at a time in the oil. Drain and return all meat to the pan. Add tomatoes, onion, tomato paste, and spices. Stir in water. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes. Add potato and wine. Cover and simmer 10 minutes more. Stir in eggplant and mushrooms. Cover and simmer until meat and veggies are tender, 15 to 20 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
372 g water; 484 calories (48% from fat, 32% from protein, 20% from carb); 37 g protein; 24 g total fat; 8 g saturated fat; 12 g monounsaturated fat; 1 g polyunsaturated fat; 23 g carb; 5 g fiber; 7 g sugar; 49 mg calcium; 5 mg iron;
90 mg sodium
; 1052 mg potassium; 783 IU vitamin A; 22 mg vitamin C; 114 mg cholesterol

This salad easily makes a complete meal for four to six people.

1 pound (455 g) fusilli pasta

½ cup (90 g) plum tomatoes, sliced

4 ounces (115 g) mushroom, sliced

½ cup zucchini, sliced

½ cup (112 g) yellow squash, sliced

½ cup (60 g) red bell pepper, sliced

4 ounces (115 g) Swiss cheese, cut into strips

1 ounce (28 g) pepperoni, sliced

For dressing:

½ cup (120 ml) cider vinegar

¼ cup (60 ml) olive oil

¼ cup (60 ml) low sodium chicken broth

2 teaspoons (10 g) Dijon mustard

½ teaspoon garlic powder

½ teaspoon black pepper

½ teaspoon sugar

1 teaspoon dried basil

1 teaspoon dried oregano

½ teaspoon dried rosemary

2 tablespoons (10 g) Parmesan cheese, grated

Cook pasta according to package directions. Drain and cool. Mix veggies, cheese, and pepperoni with pasta. Combine dressing ingredients and toss with salad.

Yield:
6 servings

Nutritional Analysis

Each with:
137 g water; 223 calories (47% from fat, 8% from protein, 44% from carb); 5 g protein; 12 g total fat; 2 g saturated fat; 8 g monounsaturated fat; 1 g polyunsaturated fat; 26 g carb; 5 g fiber; 3 g sugar; 38 mg calcium; 1 mg iron;
122 mg sodium
; 237 mg potassium; 416 IU vitamin A; 17 mg vitamin C; 7 mg cholesterol

This is similar to the Meatballs recipe in
Chapter 8
, but without the sauce. These can be used in soup, over pasta, or to make a meatball sandwich.

1 ½ pounds (680 g) beef, ground

2 eggs

¼ cup (25 g) Parmesan cheese, grated

½ teaspoon garlic powder

1 tablespoon (0.4 g) dried parsley

½ tablespoon dried oregano

4 slices low sodium bread, crumbled

Combine beef, eggs, cheese, seasonings, and bread. Form into 1-inch (2.5-cm) balls. Bake at 375°F (190°C, gas mark 5) for 30 to 40 minutes, turning once. Drain on paper towels.

Yield:
6 servings

Nutritional Analysis

Each with:
78 g water; 344 calories (57% from fat, 42% from protein, 1% from carb); 35 g protein; 21 g total fat; 8 g saturated fat; 9 g monounsaturated fat; 1 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 72 mg calcium; 4 mg iron;
163 mg sodium
; 410 mg potassium; 182 IU vitamin A; 1 mg vitamin C; 183 mg cholesterol

Traditional Italian-flavored sausage that can be used in many other recipes. Be aware that the serving size I’ve listed is 2 ounces, but you might eat more than that if you use it as the only meat in a meal. Feel free to add more red pepper flakes depending on how hot you like it.

1 ½ pounds (680 g) ground pork

1 teaspoon black pepper

¼ teaspoon garlic powder

½ teaspoon fennel

½ teaspoon coriander

Dash red pepper flakes

Mix spices into meat. Shape into patties if desired.

Yield:
12 servings

Nutritional Analysis

Each with:
30 g water; 169 calories (64% from fat, 35% from protein, 1% from carb); 15 g protein; 12 g total fat; 4 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 15 mg calcium; 1 mg iron;
42 mg sodium
; 211 mg potassium; 6 IU vitamin A; 1 mg vitamin C; 53 mg cholesterol

Serve this over pasta or just stir some precooked pasta in along with the zucchini.

2 pounds (910 g) round steak

¼ teaspoon black pepper

1 onion, sliced

1 green bell pepper, cut into strips

28 ounces (840 g) low sodium spaghetti sauce

1 cup zucchini, sliced

Cut beef into serving-size pieces. Sprinkle with black pepper. Layer beef, onion, and bell pepper in slow cooker. Pour sauce over. Cover and cook on low for 8 to 10 hours. Stir in zucchini, cover, turn heat to high, and cook for 15 to 20 minutes more, until zucchini is tender.