The Low Sodium Cookbook (26 page)

1½ pounds lean stew beef, trimmed and cut into 1-inch chunks

3 tablespoons olive oil

½ teaspoon freshly ground pepper

2 tablespoons all-purpose flour

2 large onions, diced

2 garlic cloves, minced

2 tablespoons tomato paste

1 cup stout beer

1 cup low-sodium beef broth

2 large carrots, sliced

2 teaspoons chopped fresh thyme

¼ cup minced fresh flat-leaf parsley, for garnish

1. Preheat the oven to 325°F.

2. In a large mixing bowl, combine the beef and 1 tablespoon of the oil. Sprinkle with the pepper and then add the flour and toss until the meat is well coated.

3. Heat the remaining 2 tablespoons of oil in a large Dutch oven. Add the meat and cook, turning frequently, until browned on all sides.

4. Add the onions, garlic, and tomato paste and cook, stirring frequently, for 2 to 3 minutes.

5. Add ½ cup of the stout to the pot to deglaze; stir and scrape up the browned bits from the bottom of the pan while bringing to a boil. Add the remaining ½ cup stout along with the broth, carrots, and thyme.

6. Cover and bake in the oven for 2 to 3 hours, until the meat is very tender.

7. Serve hot, garnished with the parsley, or over mashed potatoes, if desired.

Chinese-Style Beef and Vegetable Hot Pot

SERVES 6

SODIUM //
445 MG

LOW-FAT // MAKE AHEAD

This dish is the Chinese version of meat-and-potatoes comfort food. Flavored with soy sauce, ginger, and chili paste, it will warm you up on a cold winter’s night. Between the beef and the spinach, you’ll get plenty of iron, and the carrots, turnips, and potatoes deliver essential vitamins, minerals, and disease-fighting antioxidants. Believe it or not, using lean beef stew meat makes the dish low in fat.

1 tablespoon canola oil

1½ pounds lean beef stew meat, cut into 1-inch pieces

2 medium shallots, diced

2 tablespoons minced peeled fresh ginger

4 garlic cloves, minced

1 cup low-sodium beef broth

2¾ cups water

3 tablespoons Chinese cooking wine or dry sherry

2 tablespoons low-sodium soy sauce

1 tablespoon brown sugar

2 teaspoons chili paste

2 cinnamon sticks

1 star anise pod

2 large carrots, sliced

1 large turnip, diced

1 large potato, peeled and diced

1 tablespoon cornstarch, mixed with 1 tablespoon water

8 cups spinach (about ½ pound)

3 green onions, thinly sliced, for garnish

1. Heat the oil in a Dutch oven or large stockpot over medium-high heat. Add the beef and cook, turning frequently, until browned on all sides (you may need to cook the meat in two batches to avoid crowding the pan). Transfer the meat to a large bowl.

2. Add the shallots, ginger, and garlic to pot and cook, stirring, until the shallots begin to soften, about 3 minutes.

3. Add the broth and cook, stirring and scraping up the browned bits from the bottom of the pan, for about 3 minutes.

4. Add the cooked beef back to the pan along with the water, wine, soy sauce, sugar, chili paste, cinnamon sticks, and star anise. Bring to a boil and then reduce the heat to medium low. Simmer, covered, for about 1 hour.

5. Add the carrots, turnip, and potato and continue to simmer, covered, for 45 minutes more, until the vegetables are very tender.

6. Raise the heat to medium-high and bring the pot to a boil. Stir in the cornstarch mixture and cook, stirring, for 1 minute, until the liquid thickens.

7. Add the spinach and cook, covered, until the spinach is wilted, about 3 minutes.

8. Remove and discard the cinnamon sticks and star anise.

9. Serve hot, garnished with the green onions.

Moroccan-Spiced Lamb Tagine

SERVES 4

SODIUM //
226 MG

MAKE AHEAD // QUICK

Tagines are traditional Moroccan stews slow cooked in specially shaped earthenware pots. This quick version boasts a heady mix of Moroccan spices, but it can be on the dinner table in just about thirty minutes.

2 tablespoons olive oil

1½ pounds lamb steaks (round or shoulder), cut into 1-inch pieces

½ teaspoon freshly ground pepper

4 carrots, peeled and cut into 3-inch sticks

1 medium onion, thinly sliced

3 garlic cloves, minced

1 tablespoon minced peeled fresh ginger

1 tablespoon all-purpose flour

½ cup dry white wine

2 teaspoons paprika

1 teaspoon ground cinnamon

¾ teaspoon ground coriander

½ teaspoon ground cumin

¼ teaspoon ground turmeric

¼ teaspoon cayenne pepper

¼ teaspoon ground cloves

Pinch of saffron

1 (14-ounce) can low-sodium chicken broth

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

1 cup green beans, cut into 2-inch pieces

Juice of 1 lemon

¼ cup minced fresh flat-leaf parsley, for garnish

1. Heat 1 tablespoon of the oil in a Dutch oven or large stockpot over medium-high heat. Sprinkle the lamb with the pepper and add it to the pot. Cook, turning frequently, until the lamb is browned on the outside but still pink inside, about 7 minutes. Transfer the meat to a large bowl.

2. Add the remaining tablespoon of oil to the pot along with the carrots, onion, garlic, and ginger. Cook, stirring frequently, until the onion begins to soften, about 5 minutes.

3. Add the flour and cook, stirring, 1 minute more.

4. Stir in the wine and cook, scraping up any brown bits from the bottom of the pan, for about 3 minutes.