The Low Sodium Cookbook (29 page)

BUDGET-FRIENDLY // LOW-FAT

Make the switch from white rice to brown rice and you’ll instantly improve the nutritional profile of your rice-based meals. Unlike white rice, brown rice still has its fiber-filled bran layer intact. This bran layer also contains healthful doses of vitamin E, magnesium, manganese, and zinc. Here we’ve replaced white rice with brown in a traditional rice pilaf. Lemon peel, garlic, and fresh thyme infuse the rice with flavor, and almonds add healthful fat, protein, and a welcome crunch.

1 tablespoon unsalted butter

1 shallot, chopped

1 cup long-grain brown rice

1 (2-inch) strip lemon peel

2½ cups low-sodium vegetable broth, warmed

1 garlic clove, smashed

2 sprigs fresh thyme

½ teaspoon freshly ground pepper

¼ cup slivered almonds

3 tablespoons chopped fresh flat-leaf parsley

3 green onions, thinly sliced

1. Heat the butter in a medium saucepan with a tight-fitting lid over medium heat. Add the shallot and cook, stirring frequently, until the shallot has softened, 2 to 3 minutes.

2. Add the rice and lemon peel and cook, stirring, until slightly toasted, about 2 minutes.

3. Stir in the broth, garlic, thyme, and pepper and bring to a boil.

4. Reduce the heat to low, cover, and simmer for 45 minutes or until all of the liquid has been absorbed.

5. Remove the lemon peel, thyme sprigs, and garlic clove. Stir in the almonds, parsley, and green onions. Serve immediately.

Baked Polenta with Swiss Chard

SERVES 8

SODIUM //
398 MG

LOW-FAT

People often forget about polenta as a whole grain, but it is one of the most enjoyable to cook with since it pairs so well with many different flavors. The smooth texture makes it a wonderful comfort food. Using the precooked variety that comes in a tube makes this dish easy to prepare.

Cooking spray

1 to 1½ cups low-sodium vegetable broth

1 (18-ounce) tube prepared polenta, diced

¾ cup (2 ounces) grated Parmesan cheese

1 egg, lightly beaten

1 tablespoon olive oil

1 small onion, diced

4 garlic cloves, minced

1 large bunch Swiss chard, stems removed and leaves cut into ribbons

2 cups water, plus more as needed

1 teaspoon red pepper flakes

1. Preheat the oven to 400°F.

2. Spray an 8 by 8-inch baking dish with cooking spray.

3. In a medium saucepan, bring 1 cup of the broth to a boil. Add the diced polenta and mash it with a wooden spoon, adding more broth as needed to achieve a smooth consistency.

4. Once the polenta is smooth and heated through, remove the pan from the heat and stir in ½ cup of the cheese and the egg.

5. Heat the oil a large skillet over medium-high heat. Add the onion and garlic and cook, stirring frequently, until the onion is softened, about 5 minutes.

6. Add the Swiss chard along with ½ cup of the water and cook, stirring occasionally, until the chard is wilted, about 3 minutes. Stir in the red pepper flakes.

7. Spread half of the polenta in the prepared baking dish. Next add the Swiss chard, spreading it out to cover the polenta. Spread the remaining polenta over the top and sprinkle with the remaining ¼ cup cheese.

8. Bake the polenta in the oven for about 20 minutes, until bubbling.

9. Remove from the oven and let sit for 10 minutes before serving.

Whole-Wheat Couscous with Carrots and Raisins

SERVES 8

SODIUM //
76 MG

LOW-FAT // QUICK

Whole-wheat couscous is made from durum flour, which is high in protein. It is also low in fat, high in fiber, and provides carbohydrates for energy. It’s a good addition to any healthful diet. The carrots add vibrant color and a lot of beta-carotene while the raisins provide more energy and antioxidants.

4 cups low-sodium vegetable broth

2 medium carrots, diced small

2½ cups whole-wheat couscous

1½ cups raisins

1 cup slivered almonds, toasted

4 green onions, chopped

2 tablespoons unsalted butter, at room temperature

1. In a large saucepan, bring the broth to a boil. Reduce the heat to medium, add the carrots, and simmer until the carrots are tender, about 5 minutes.

2. Remove the saucepan from the heat and stir in the couscous and raisins. Cover and let stand for 15 minutes, until the couscous is tender and the liquid has been absorbed.

3. Stir in the almonds, green onions, and butter. Serve immediately.

Quinoa with Caramelized Onions and Mushrooms

SERVES 4

SODIUM //
249 MG

BUDGET-FRIENDLY // LOW-FAT

Quinoa is trendy among health-conscious types for a reason. It is rich in protein and a great source of fiber and magnesium, which helps to lower blood pressure and keep blood sugar stable.