500 Low Sodium Recipes (38 page)

2 ½ cups (275 g) bread flour

1 teaspoon sugar

1 package (2 ¼ teaspoons, or 10 g) yeast

For filling:

6 sun-dried tomatoes, chopped

6 tablespoons (90 g) Sun-Dried Tomato Pesto (see recipe, page 65)

1 ½ cups (175 g) fresh mozzarella cheese, shredded

8 ounces (225 g) mushrooms, sliced

For glaze:

1 egg

2 tablespoons (25 ml) water

Place dough ingredients in bread maker in order specified by manufacturer. Process on dough cycle. Remove dough from machine. Separate into 6 parts. Roll each into a 7-inch (18-cm) circle on lightly floured surface. Soak tomatoes in hot water for about 5 minutes. Drain and chop. Spread 1 tablespoon pesto on half of each circle, leaving an edge of 1 inch (2.5 cm). Layer cheese, mushrooms, and tomatoes on top. Fold dough over filling. Fold bottom edge up and pinch to seal. Place on baking sheet sprayed with nonstick vegetable oil spray. Combine egg and water and brush over calzones. Bake at 375°F (190°C, gas mark 5) until golden brown, 25 to 30 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
112 g water; 430 calories (37% from fat, 20% from protein, 43% from carb); 21 g protein; 17 g total fat; 6 g saturated fat; 8 g monounsaturated fat; 2 g polyunsaturated fat; 47 g carb; 3 g fiber; 2 g sugar; 361 mg calcium; 4 mg iron;
69 mg sodium
; 348 mg potassium; 412 IU vitamin A; 5 mg vitamin C; 63 mg cholesterol

I was looking for a way to use some leftover chicken and came across this. It has nice flavor and is a little different than most rice dishes.

1 onion, chopped

2 tablespoons (28 g) unsalted butter

1 ½ cups (292 g) rice

¾ cup (175 ml) white wine

2 cups (475 ml) low sodium chicken broth

4 cups (940 ml) water

1 cup (70 g) mushrooms, sliced

1 cup (130 g) frozen peas

2 cups (220 g) cooked chicken, cubed

Sauté the onion in the butter in a large skillet or Dutch oven. Add the rice and sauté until translucent, but not brown. Add the wine and simmer until liquid is almost completely absorbed. Add a cup of the broth and simmer until liquid is almost completely absorbed. Continue adding broth and then water, 1 cup (235 ml) at a time, allowing it to cook until absorbed and the rice is tender. You should use all the broth and about 3 cups (705 ml) of the water during this process. Stir in mushroom, peas, and chicken with ½ cup (120 ml) of water and simmer until heated through.

Yield:
6 servings

Nutritional Analysis

Each with:
349 g water; 341 calories (21% from fat, 23% from protein, 56% from carb); 18 g protein; 7 g total fat; 3 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 45 g carb; 3 g fiber; 3 g sugar; 58 mg calcium; 3 mg iron;
94 mg sodium
; 350 mg potassium; 698 IU vitamin A; 5 mg vitamin C; 45 mg cholesterol

Every once in a while when I’m looking for something different, I decide that risotto is worth the effort. We had this one with fish topped with a sun-dried tomato mixture. In order to get the real Italian-type risotto, you need to buy short-grained rice like arborio.

4 cups (940 ml) low sodium chicken broth

½ cup (80 g) onion, chopped

½ cup (60 g) yellow bell pepper, chopped

2 tablespoons (28 ml) olive oil

1 ½ cups (292 g) rice

½ cup (120 ml) white wine

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

1 tablespoon (14 g) unsalted butter

Heat the broth in a large saucepan to almost boiling, reduce heat, and keep hot. Sauté the onion and pepper in the olive oil in a large skillet or Dutch oven until softened. Add the rice and sauté until translucent, but not brown. Add the wine and simmer until liquid is almost completely absorbed. Add a cup of the broth and simmer until liquid is almost completely absorbed, stirring occasionally. Continue adding broth and allowing it to cook until absorbed until rice is tender, about 20 minutes. Stir in sun-dried tomatoes and simmer until heated through. Remove from heat and stir in the butter until melted.

Yield:
4 servings

Nutritional Analysis

Each with:
310 g water; 409 calories (26% from fat, 9% from protein, 65% from carb); 9 g protein; 11 g total fat; 3 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 63 g carb; 2 g fiber; 1 g sugar; 75 mg calcium; 4 mg iron;
120 mg sodium
; 497 mg potassium; 224 IU vitamin A; 52 mg vitamin C; 8 mg cholesterol

This makes a huge amount of pizza, somewhere around 8 or 9 meal-size servings. It also makes good pizza (my wife, Ginger, says it’s the best homemade I’ve made). We usually work on the leftovers for several days, but you probably could also freeze them for later use. The recipe here is for a veggie pizza … if you add meat you’ll need to take that into account in looking at the nutritional values. I used the bread machine to make the dough, then turned it off after the kneading cycle to let it rise in the pans.

1 ½ cups (315 ml) water

2 tablespoons (25 ml) vegetable oil

4 cups (440 g) all-purpose flour

¼ cup (28 g) nonfat dry milk powder

1 tablespoon (13 g) sugar

1 package (2 ¼ teaspoons, or 10 g) yeast

6 tablespoons (90 ml) vegetable oil

1 cup (250 g) low sodium spaghetti sauce

½ cup (80 g) onion, coarsely chopped

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

1 cup (70 g) mushroom, sliced

1 ½ cups (75 g) fresh mozzarella cheese, shredded

Place first 6 ingredients in bread machine in order specified by manufacturer. Process on dough cycle. At the end of the kneading cycle, turn off machine and remove dough. Separate into 3 balls. Put 2 tablespoons (25 ml) of oil in each of three 9-inch (23-cm) round cake pans and rotate pan to coat the entire bottom. Roll each ball to a 9-inch (23-cm) circle and place in pan. Spray with nonstick vegetable oil spray, cover, and let rise until doubled, 1 to 1 ½ hours. Preheat oven to 475°F (240°C, gas mark 9). Spread
⅓
cup (80 g) of sauce over dough in each pan. Place toppings on sauce and cover with cheese. Bake until cheese is bubbly and outer crust is brown, about 20 minutes.

Yield:
9 servings

Nutritional Analysis

Each with:
96 g water; 408 calories (38% from fat, 13% from protein, 49% from carb); 14 g protein; 17 g total fat; 4 g saturated fat; 4 g monounsaturated fat; 8 g polyunsaturated fat; 49 g carb; 2 g fiber; 5 g sugar; 202 mg calcium; 3 mg iron;
32 mg sodium
; 259 mg potassium; 378 IU vitamin A; 6 mg vitamin C; 12 mg cholesterol

Don’t have the patience to wait for the pan pizza? Then try this one. It’s not quite as special, but if you really NEED pizza, it makes for a quick, easy solution. The crust does rise some, but is more like the traditional thin-crust pizza.

½ pound (225 g) ground beef

½ cup (60 g) all-purpose flour

½ teaspoon Italian seasoning

⅛
teaspoon black pepper

1 egg

⅓
cup (80 ml) skim milk

¼ cup (40 g) onion, chopped

½ cup (135 g) low sodium spaghetti sauce

½ cup (60 g) fresh mozzarella cheese, shredded

Brown ground beef in a skillet. Drain. Mix together flour, spices, egg, and milk in a small bowl. Pour batter into a greased 9-inch (23-cm) round or 8 × 8-inch (20 × 20-cm) square greased pan, tilting pan to evenly cover the bottom. Place beef and onion on batter. Bake at 425°F (220°C, gas mark 7) until deep golden brown, 20 to 25 minutes. Add sauce and cheese and return to the oven for 5 to 10 minutes, until cheese is melted and sauce is hot.

Yield:
2 servings

Nutritional Analysis

Each with:
216 g water; 600 calories (44% from fat, 32% from protein, 24% from carb); 47 g protein; 29 g total fat; 12 g saturated fat; 11 g monounsaturated fat; 2 g polyunsaturated fat; 35 g carb; 2 g fiber; 5 g sugar; 351 mg calcium; 5 mg iron;
177 mg sodium
; 751 mg potassium; 872 IU vitamin A; 7 mg vitamin C; 233 mg cholesterol

Go ahead … indulge yourself. I still claim that pizza is the most perfect food in the world. This one has much less fat and sodium than anything you can get commercially.

1 cup (235 ml) water

2 ¾ cups (303 g) bread flour

1 tablespoon (13 g) sugar

1 ½ teaspoons yeast

1 cup (250 g) no-salt-added spaghetti sauce

1 cup (115 g) fresh mozzarella cheese, shredded

Place first 4 ingredients in bread machine in order specified by the manufacturer and process on dough cycle. Remove dough from pan and place in bowl sprayed with nonstick vegetable oil spray. Turn to coat all sides. Cover and let rise in warm place until doubled, about 30 minutes. Spray large baking sheet with vegetable oil spray. Gently push fist into dough to deflate. Roll dough into a 16 × 12-inch (40 × 30-cm) rectangle. Cut in half to form two 8 × 12-inch (20 × 30-cm) rectangles. Fold each 12-inch (30-cm) side of the rectangle over the center, making 3 layers. Flatten and place on baking sheet. Cover and let rise until doubled again, 30 to 40 minutes. Bake at 275°F (140°C, gas mark 1) for 20 to 25 minutes or until golden brown. Cut the top half off of each loaf, forming 4 half loaves. Spread each with sauce. Add toppings, if desired, and cheese. Bake at 400°F (200°C, gas mark 6) until cheese melts and starts to brown, 10 to 12 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
143 g water; 485 calories (16% from fat, 18% from protein, 66% from carb); 22 g protein; 9 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 78 g carb; 4 g fiber; 7 g sugar; 271 mg calcium; 5 mg iron;
35 mg sodium
; 340 mg potassium; 631 IU vitamin A; 5 mg vitamin C; 18 mg cholesterol

A way to use tomatoes when you have too many from the garden … and a very tasty one at that.

½ Pizza Dough (see recipe, page 441)

1 cup (180 g) roma tomatoes, sliced 1/4 inch (0.64 cm) thick

½ cup (60 g) green bell pepper, thinly sliced

½ cup (80 g) onion, thinly sliced

½ cup zucchini, thinly sliced

8 ounces (225 g) fresh mozzarella cheese, shredded

Prepare dough according to directions. Cover with slices of roma tomatoes, then other veggies, then cheese. Return to oven and cook until veggies are softened and cheese is melted.

Yield:
3 servings

Nutritional Analysis

Each with:
161 g water; 398 calories (35% from fat, 27% from protein, 38% from carb); 27 g protein; 15 g total fat; 9 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 38 g carb; 3 g fiber; 7 g sugar; 633 mg calcium; 2 mg iron;
68 mg sodium
; 375 mg potassium; 892 IU vitamin A; 21 mg vitamin C; 41 mg cholesterol

My daughter found a recipe similar to this one in a bread book at Borders bookstore, where she worked part-time. We modified it, reducing the cheese and eliminating the salt from the bread dough, among other things. It was a huge hit. I have to say I liked it better than anything new we’d had in quite a while.

1 cup (235 ml) water

4 teaspoons (20 ml) olive oil

1 ½ cups (165 g) bread flour

1 ½ cups (225 g) whole wheat flour

1 ½ teaspoons yeast

3 cups (210 g) mushrooms, quartered

1 cup zucchini, sliced

1 onion, sliced

1 cup (120 g) red bell pepper, sliced

1 cup (120 g) green bell pepper, sliced

1 tablespoon (15 ml) olive oil

1 cup (250 g) low sodium spaghetti sauce

1 ½ (175 g) cups fresh mozzarella cheese, shredded

Place first 5 ingredients in bread machine in order specified by manufacturer. Process on dough cycle. Meanwhile, combine veggies and oil in a large baking pan. Bake in 450°F (230°C, gas mark 8) oven until tender and browned on the edges, about 20 minutes. Stir in pasta sauce and set aside. Grease the bottom and sides of a 9-inch (23-cm) springform pan. When dough is done, remove from bread machine, punch down, and allow to rest for 10 minutes. Separate into 2 balls, with about 3/4 of the dough in the larger one. Roll the large ball out to a 16-inch (40-cm) circle. Place in bottom and up the sides of the pan. Sprinkle half the cheese on the bottom. Place the veggie mixture on top of the cheese, then sprinkle the remaining cheese over. Roll the smaller ball to a 9-inch (23-cm) circle. Place over the mixture. Fold the edges of the bottom crust over the top and seal. Bake at 350°F (180°C, gas mark 4) for 30 to 40 minutes, until golden brown. Cool in pan for 20 minutes, then remove sides and cut into wedges.

Yield:
6 servings

Nutritional Analysis

Each with:
193 g water; 416 calories (28% from fat, 19% from protein, 53% from carb); 20 g protein; 13 g total fat; 5 g saturated fat; 6 g monounsaturated fat; 2 g polyunsaturated fat; 57 g carb; 7 g fiber; 6 g sugar; 278 mg calcium; 4 mg iron;
36 mg sodium
; 571 mg potassium; 952 IU vitamin A; 42 mg vitamin C; 18 mg cholesterol