The Low Sodium Cookbook (12 page)

BUDGET-FRIENDLY // LOW-FAT // QUICK

The bright green of the pea puree indicates its super-healthful qualities. In addition to protein and fiber, peas are full of antioxidants. Here they are paired with creamy ricotta cheese, lemon, and basil for a pretty appetizer that would be perfect for a spring dinner party but can be made, with frozen peas, any time of year.

1½ cups frozen peas

Juice of 1 lemon

1 tablespoon olive oil

½ cup chopped fresh basil, plus additional for garnish

½ teaspoon freshly ground pepper, plus additional for garnish

24 thin slices whole-wheat baguette

Cooking spray

1 garlic clove, halved

¾ cup part-skim ricotta cheese

1. Preheat the oven to 400°F.

2. Cook the peas until tender according to the package instructions. Drain and rinse the peas with cold water.

3. Place the cooked peas, lemon juice, oil, basil, and pepper in a food processor and process until smooth.

4. Spray the baguette slices with cooking spray and arrange them in a single layer on a large baking sheet. Bake the baguette slices in the oven for 4 to 5 minutes per side, until the bread is crisp and golden brown.

5. Remove the baguette slices from the oven and let them cool for several minutes on a wire rack.

6. Rub each piece of toast with the cut sides of the halved garlic clove.

7. Preheat the broiler.

8. Spread the ricotta cheese on the toasted baguette slices and arrange them on the baking sheet. Broil for 1 to 2 minutes, until the cheese is warm and begins to bubble.

9. Top each toast with a dollop of the pea puree, garnish with freshly ground pepper and minced basil, and serve immediately.

Zesty Sun-Dried Tomato and Bacon Bread Twists

MAKES 8 TWISTS

SODIUM //
150 MG
(PER TWIST)

LOW-FAT // QUICK

Bacon is one of those foods that many people find especially hard to give up when health concerns force them to restrict their diet. So rich and delicious, bacon is fantastic on its own and adds depth of flavor to so many dishes. Here we’ve substituted healthier turkey bacon and used just a couple of slices. The crumbled bits are sprinkled throughout these tantalizing bread sticks, distributing the flavor through every twist.

2 tablespoons chopped sun-dried tomatoes

½ cup all-purpose flour

¼ cup whole-wheat flour

1 teaspoon low-sodium baking powder

¼ teaspoon red pepper flakes

⅛ teaspoon cream of tartar

2½ tablespoons unsalted butter

2 slices turkey bacon, cooked and crumbled

¼ cup nonfat milk

Cooking spray

2 tablespoons grated Parmesan cheese

1. Preheat the oven to 425°F.

2. In a small bowl, cover the sun-dried tomatoes with hot water and let them sit for 5 minutes to reconstitute the tomatoes. Drain, discarding the soaking liquid.

3. In a food processor, combine the flours, baking powder, red pepper flakes, and cream of tartar. Add the butter and pulse until the mixture resembles a coarse meal. Transfer the mixture to a medium mixing bowl.

4. Stir in the bacon and tomatoes. Add the milk and stir just until the dough comes together.

5. Turn the dough out onto a lightly floured work surface and knead it several times, until it becomes smooth. Pat the dough out into a 4 by 4-inch square.

6. Cut the square into 4 equal strips and then halve each strip crosswise. Twist each strip and lay it on a large baking sheet.

7. Spray the bread twists with cooking spray, sprinkle with the cheese, and bake in the oven until a light golden brown, about 10 minutes. Serve immediately.

Crabmeat Quesadillas

SERVES 6

SODIUM //
450 MG

QUICK

Low-calorie crab provides lots of protein and nutrients, including vitamins B
₁₂
and C, as well as omega-3 fatty acids, which help to prevent heart disease. These spicy wedges are the perfect snack to serve while watching a football game or as an appetizer before a Mexican-style dinner.

¾ cup shredded low-sodium cheddar cheese

2 ounces reduced-fat cream cheese, softened

4 green onions, thinly sliced

½ medium red bell pepper, finely chopped

⅓ cup chopped cilantro

1 jalapeño, seeded and minced

1 teaspoon lime zest

1 tablespoon fresh lime juice

8 ounces lump crabmeat

4 whole-wheat flour tortillas

Cooking spray

1. In a medium bowl, stir together the cheddar cheese, cream cheese, green onions, bell pepper, cilantro, jalapeño, lime zest, and lime juice. Fold in the crabmeat, being careful not to break it up too much.

2. Spread the crabmeat mixture onto one half of each of the tortillas, dividing it evenly. Fold the tortillas over to make half-moons.

3. Spray a large nonstick skillet with cooking spray and heat it over medium heat. Cook 2 quesadillas at a time, for about 3 minutes per side, until they are golden brown and the filling is hot.

4. Remove the quesadillas from the pan and keep them warm while you cook the remaining quesadillas.

5. Cut each quesadilla into 4 wedges and serve warm.

Frozen Yogurt-Berry Buttons

SERVES 1

SODIUM //
103 MG