The Low Sodium Cookbook (22 page)

2. Add the chicken and noodles and simmer until heated through, about 3 minutes.

3. Stir in the parsley, lemon zest, and lemon juice. Serve immediately.

White Bean and Greens Soup with Sausage

SERVES 6

SODIUM //
480 MG

MAKE AHEAD // QUICK

White beans are another excellent source of protein that is full of fiber and antioxidants. A hefty serving of super-healthful kale adds even more essential vitamins, minerals, fiber, and antioxidants. While cured meats are usually a no-no for those on low-sodium diets, this soup gets a big dose of meaty flavor from a small amount of flavorful smoked sausage. With a loaf of crusty bread and a crisp green salad, this hearty soup makes a perfect meal for a cold evening.

2 tablespoons olive oil

1 medium onion, diced

2 garlic cloves, minced

2 stalks celery, sliced

2 medium carrots, sliced

6 ounces Spanish-style chorizo or andouille sausage, diced

1 bunch kale, chopped

4 cups low-sodium chicken broth

1 (14-ounce) can no-salt-added diced tomatoes, with juice

1 (15-ounce) can white beans, such as cannellini or great northern, drained and rinsed

½ teaspoon freshly ground pepper

1. Heat the oil in a large stockpot over medium-high heat. Add the onion and garlic and cook, stirring frequently, until the onions are soft, about 5 minutes.

2. Add the celery, carrots, and sausage and cook, stirring occasionally, for 3 minutes more. Stir in the kale.

3. Add the broth, tomatoes with their juice, beans, and pepper and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 15 to 20 minutes, until the vegetables are soft. Serve immediately.

Spicy Chicken-Chipotle Tortilla Soup

SERVES 4

SODIUM //
340 MG

LOW-FAT // QUICK

This is classic comfort food with a kick—a healthful chicken soup flavored with a bit of turkey bacon, thickened with crushed tortilla chips, and spiced with ground chipotle chili powder and cumin. A squeeze of lime juice and sprinkling of fresh cilantro are the perfect finishing touches.

2 slices turkey bacon

1 tablespoon olive oil

1 small yellow onion, diced

2 garlic cloves, minced

¾ pound chicken breast, diced

1 teaspoon chipotle chili powder

1 teaspoon ground cumin

3 cups low-sodium chicken broth

1 cup water

1 (14-ounce) can no-salt-added crushed tomatoes, with juice

Juice of 1 lime

1 cup crushed low-sodium baked tortilla chips

¼ cup chopped fresh cilantro, for garnish

1. In a large stockpot over medium-high heat, cook the turkey bacon until crisp. Drain the bacon on paper towels, crumble, and set aside.

2. In the same stockpot, heat the oil over medium-high heat. Add the onion and garlic and cook, stirring, until the onion is soft, about 5 minutes.

3. Add the chicken and cook, stirring, for about 2 minutes, until the chicken is opaque.

4. Add the chili powder and cumin and cook for about 30 seconds more.

5. Add the broth, water, tomatoes with their juice, and cooked turkey bacon and bring to a boil. Reduce the heat to medium, cover, and cook for about 5 minutes. Stir in the lime juice.

6. To serve, divide the crushed tortilla chips among 4 soup bowls, ladle the soup over the top, and garnish with cilantro.

Vietnamese Beef Noodle Soup with Fresh Herbs

SERVES 4

SODIUM //
478 MG

LOW-FAT // QUICK

This classic soup, called
pho
in Vietnam, is the country’s quintessential comfort food. Time-tested recipes for the flavorful broth are passed down from generation to generation. Here we start with low-sodium beef broth and give it a quick simmer with aromatic spices to get that classic flavor. This simple soup comes alive when the garnishes of fresh herbs, chilies, bean sprouts, and lime juice are added. And the best part is that each diner gets to customize his or her own bowl.

For the soup:

6 cups low-sodium beef broth

2 cups water

1 large onion, thinly sliced

5 (½-inch-thick) slices peeled fresh ginger

1 tablespoon fish sauce

3 large garlic cloves, halved

2 star anise pods

1 teaspoon whole cloves

1 pound flank steak, trimmed, very thinly sliced crosswise

8 ounces bean thread noodles, cooked according to package directions

For the garnishes:

1½ cups bean sprouts

1 cup fresh mint

1 cup fresh basil

1 cup fresh cilantro

2 limes, cut into wedges

3 red or green jalapeños, thinly sliced

3 green onions, thinly sliced