The Low Sodium Cookbook (24 page)

To make the stew:

1. Heat the oil in a large skillet or Dutch oven over medium-high heat. Add the garlic and shallot and cook, stirring, until the shallot is soft, about 5 minutes.

2. Add the broth and wine and simmer for 2 minutes more.

3. Add the tomatoes, thyme, orange zest, smoked paprika, red pepper flakes, and saffron and simmer for 2 minutes more.

4. Add the fish, cover, and continue to simmer until the fish is cooked through, about 6 minutes.

To make the aioli (if using):

1. In a small bowl, stir together the mayonnaise, garlic, and lemon juice until well combined.

2. Ladle the stew into shallow bowls, and garnish with the parsley and a dollop of aioli, if using. Serve immediately.

White Chicken Chili

SERVES 4

SODIUM //
30 2 MG

BUDGET-FRIENDLY // MAKE AHEAD // QUICK

White chili offers all the hearty flavors of a classic chili but with many fewer calories and fat grams. Garnish this spicy version with diced avocado, fresh salsa, low-fat sour cream, shredded low-sodium cheese, or baked tortilla chips as desired. Chili is one of those dishes that gets better with time. Make a double batch and store the extra in a sealed container in the refrigerator for up to three days or in the freezer for up to three months.

1 tablespoon canola oil

1 onion, chopped

3 garlic cloves, minced

1 to 3 jalapeños, seeded and diced

2 (4-ounce) cans mild diced green chilies

2 teaspoons ground cumin

1½ teaspoons ground coriander

1 teaspoon chili powder

1 teaspoon dried oregano

¼ to ½ teaspoon cayenne pepper

2 (14-ounce) cans low-sodium chicken broth

3 cups chopped cooked chicken breast

3 (15-ounce) cans white beans

¼ cup chopped fresh cilantro, for garnish

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

2. Add the jalapeño(s), green chilies, cumin, coriander, chili powder, oregano, and cayenne. Cook, stirring frequently, for 2 to 3 minutes, until the chilies begin to soften.

3. Add the broth, chicken, and beans and bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer, uncovered, stirring occasionally, for about 15 minutes.

4. Serve hot, garnished with the cilantro.

Chicken and Shrimp Gumbo

SERVES 4

SODIUM //
488 MG

QUICK

Cajun food is known for its intense flavors and indulgent amounts of fat. This version of the classic Cajun stew is significantly lighter than most, with much less sodium. But don’t worry; it’s still full of delicious spice and hearty Cajun flavor.

2 tablespoons canola oil

¼ cup all-purpose flour

1 medium onion, diced

1 green bell pepper, seeded and diced

2 stalks celery, diced

3 garlic cloves, minced

1 tablespoon minced fresh thyme, or 1 teaspoon dried thyme

¼ to ½ teaspoon cayenne pepper

½ cup dry white wine

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

2 cups water

1 (10-ounce) package frozen sliced okra

4 ounces smoked andouille sausage, diced

1 pound medium shrimp, peeled and deveined

1½ pounds cooked chicken breast, diced

¼ cup minced fresh flat-leaf parsley, for garnish

1. Heat the oil in a large stockpot or Dutch oven over medium-high heat. Add the flour and cook, whisking constantly, until the mixture turns chestnut brown and gives off a nutty aroma, about 5 minutes.

2. Add the onion, bell pepper, celery, and garlic and cook, stirring occasionally, until the onions are soft, about 5 minutes.

3. Add the thyme and cayenne and cook for 1 minute more.

4. Stir in the wine and bring to a boil, stirring occasionally.

5. Add the tomatoes with their juice, water, and okra and simmer, uncovered, for about 15 minutes.

6. Add the sausage and shrimp, and simmer for about 5 minutes more.

7. Stir in the cooked chicken and continue to simmer, stirring occasionally, until the chicken is heated through and the shrimp is opaque.

8. Serve hot, garnished with the parsley.

Italian Chicken Stew with Artichokes and Olives

SERVES 6

SODIUM //
438 MG

LOW-FAT // MAKE AHEAD

Olive oil may get all the attention from the healthful nutrition world, but olives themselves provide many of the same beneficial nutrients, including healthful fats and disease-fighting antioxidants. Here they’re paired with artichokes, which contain more antioxidants than any other vegetable, for a super-healthful stew that’s also super-delicious.