The Low Sodium Cookbook (15 page)

1 cup fresh basil leaves

1 cup fresh cilantro leaves

1 garlic clove

¼ cup low-sodium chicken broth

2 tablespoons olive oil

2 tablespoons fresh lemon juice

¼ cup grated Parmesan cheese

1. Toast the pine nuts in a skillet over medium heat, stirring frequently, just until they begin to turn golden and become aromatic, about 3 minutes.

2. In a food processor, combine the pine nuts, basil, cilantro, and garlic. Process until smooth.

3. Add the broth, oil, and lemon juice and process to a thick paste. Add the cheese and pulse to combine.

4. Serve immediately or cover and refrigerate the pesto for up to 3 days. Pesto keeps best if a thin film of oil is poured over the surface to keep the herbs from oxidizing too quickly.

Fresh Tomato-Basil Pasta Sauce

SERVES 4 (MAKES 2 CUPS, ½ CUP PER SERVING)

SODIUM //
43 MG
(PER ½ CUP)

BUDGET-FRIENDLY // LOW-FAT // QUICK

Few things are more satisfying than a bowl of pasta with a bright, fresh tomato sauce flecked with garlic and basil. If you take a few minutes to make this sauce, you’ll be glad you did. Make this sauce in the summertime when both tomatoes and basil are at their peak.

2¼ pounds plum tomatoes

2 tablespoons olive oil

6 to 8 garlic cloves, minced

2 medium onions, diced

2 tablespoons tomato paste

¼ cup red wine

1 tablespoon red wine vinegar

½ cup chopped fresh basil

Freshly ground pepper

1. Place a large stockpot full of water on the stove and bring it to a boil over high heat. Fill a large mixing bowl with ice water.

2. Meanwhile, score an X in the bottom of each tomato with a sharp knife. Blanch the tomatoes in the boiling water for about 1 minute—you may have to do this in batches, using a slotted spoon to remove the blanched tomatoes.

3. Transfer the tomatoes from the boiling water to the bowl of ice water to stop the cooking.

4. When cool, peel off the skins with a paring knife (they should slip off easily). Halve and seed the tomatoes and coarsely chop the flesh, retaining any juice.

5. Heat the oil in a large, heavy pot set over medium heat. Add the garlic and onion and cook, stirring occasionally, until the onions are soft, about 5 minutes.

6. Stir in the tomato paste and cook for about 2 minutes.

7. Add the wine and vinegar and cook, stirring, for another 2 minutes.

8. Add the tomatoes and their juice and simmer, stirring occasionally, for about 20 minutes.

9. Stir in the basil, season with pepper, and puree using an immersion blender or by transferring to a blender in batches.

10. Serve immediately over cooked pasta or refrigerate the sauce in a covered container for up to 1 week.

Bolognese Sauce

SERVES 4

SODIUM //
220 MG

BUDGET-FRIENDLY // MAKE AHEAD

We’ve cut the salt but left all the tomato-rich, meaty flavor. This sauce is perfect on pasta or a bowl of smooth, hearty polenta. Make a double (or triple!) batch and freeze some for another day.

2 tablespoons olive oil

2 small yellow onions, finely chopped

2 medium carrots, diced small

2 stalks celery, diced small

1½ pounds lean ground beef

1½ cups red wine

1 cup low-fat milk

3 (14-ounce) cans no-salt-added diced tomatoes, with juice

¼ teaspoon ground nutmeg

1. In a large, heavy pot, heat the oil over medium-high heat. Add the onions, carrots, and celery and cook, stirring occasionally, for about 10 minutes, until the vegetables are tender.

2. Add the meat and cook, stirring and breaking up the meat with a wooden spoon, until the meat is completely browned, about 5 minutes.

3. Stir in the wine and cook, stirring occasionally, for 20 to 25 minutes, until most of the liquid has evaporated.

4. Stir in the milk and continue to cook, stirring occasionally, for another 15 minutes, until the milk has been mostly reduced.

5. Add the tomatoes, along with their juice, and the nutmeg, and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, for 3 to 4 hours. The sauce is ready when it is thick and most of the liquid has evaporated.

6. Serve immediately or store the sauce in a covered container in the refrigerator for up to 3 days, or in the freezer for up to 3 months.

Spicy Peanut Sauce

SERVES 8

SODIUM //
141 MG

MAKE AHEAD // QUICK

Peanuts are high in protein and healthful fats, but that’s not all. They also deliver a wallop of resveratrol, the same antioxidant that gives red wine its famous heartprotecting and cancer-preventing qualities. They are also high in phytosterols, which help to promote healthful cholesterol levels and protect against heart disease. Once you taste this spicy-sweet-savory sauce, you’ll want to put it on everything. It’s a natural topping for noodles, grilled meats, and roasted vegetables. You can even add a bit of extra lemon juice or rice vinegar to turn it into a fantastic salad dressing.