The Low Sodium Cookbook (34 page)

1 (4-pound) whole chicken

2 lemons, cut in half

6 large garlic cloves

1 tablespoon unsalted butter, at room temperature

4 tablespoons Dijon mustard

1 tablespoon minced fresh thyme

½ teaspoon freshly ground pepper

¾ cup low-sodium chicken broth

½ cup dry white wine

3 tablespoons reduced-fat sour cream

1 tablespoon finely chopped fresh chives

1. Preheat the oven to 450°F.

2. Place the chicken in a large oven-safe skillet, such as a cast iron skillet. Place the lemons and garlic inside the cavity of the chicken. Rub the butter underneath the skin of the breasts. Coat the outside of the chicken with 2 tablespoons of the mustard. Sprinkle the chicken with the thyme and pepper.

3. Roast the chicken in the oven for 50 to 60 minutes, until it reaches an internal temperature of 165°F on an instant-read thermometer.

4. Remove the chicken from the oven and transfer it to a platter or cutting board. Carefully remove 3 of the garlic cloves. Tent the chicken loosely with foil and let it rest while you prepare the sauce.

5. Place the skillet on the stove over medium-high heat. Smash the garlic cloves with the side of a knife and add them to the drippings in the skillet. Add the broth and wine and cook, stirring and scraping up any brown bits, for 3 minutes.

6. Stir in the sour cream and boil for about 1 minute, until slightly thickened. Stir in the remaining 2 tablespoons of mustard and the chives.

7. Carve the chicken and serve it with the sauce.

Braised Chicken with Tomato Sauce and Olives

SERVES 6

SODIUM //
360 MG

QUICK

This simple dish—chicken thighs braised in a rich tomato sauce fortified with olives, capers, fresh herbs, and plenty of garlic—is Italian-style comfort food at its best. While people on restricted diets often choose chicken breast, the thigh meat actually contains more iron and other nutrients. By braising it without the skin, you get rich, moist meat without too much fat.

2 tablespoons olive oil

6 skinless chicken thighs

½ teaspoon freshly ground pepper

1 medium onion, diced

3 garlic cloves, minced

¼ cup dry white wine

2 cups low-sodium chicken broth

2 tablespoons capers, drained

¼ cup sliced pitted cured green olives

1 tablespoon chopped fresh oregano

1 (28-ounce) can no-salt-added diced tomatoes, with juice

2 tablespoons chopped fresh flat-leaf parsley, for garnish

1. Heat the oil in a large skillet over medium-high heat. Sprinkle the chicken with pepper, add it to the skillet, and cook, turning once, until browned on both sides, about 4 minutes total (cook the chicken in batches if necessary to avoid overcrowding the pan). Transfer the chicken to a plate.

2. Reduce the heat to medium. Add the onion and garlic to the pan and cook, stirring frequently, until the onion is softened, about 4 minutes.

3. Stir in the wine and simmer, stirring and scraping up any browned bits from the bottom of the pan, for about 3 minutes, until the liquid is reduced by about half. Add the broth, capers, olives, oregano, and tomatoes with their juice.

4. Reduce the heat to medium-low, return the chicken thighs to the pan, and cover them with the sauce. Simmer, uncovered, for about 20 minutes, until the chicken is fully cooked.

5. Serve the chicken with the sauce spooned over, garnished with the parsley.

Chinese Chicken and Veggie Stir-Fry

SERVES 6

SODIUM //
574 MG

LOW-FAT // QUICK

Stir-fries are a great way to get lots of vegetables into your meal. Here we combine disease-fighting broccoli, carrots, onions, cabbage, and snow peas with lean, protein-rich chicken breast. For a variation, try your own combinations. You might spice it up with a dash of chili paste or add fresh herbs like cilantro or basil, or top it with toasted cashews or peanuts for added crunch.

3 tablespoons Chinese cooking wine, rice wine (mirin), or dry sherry

4 tablespoons low-sodium soy sauce

1 tablespoon cornstarch

1 pound skinless, boneless chicken breast, cut into bite-size pieces

5 tablespoons water

2 tablespoons honey

2 tablespoons unseasoned rice vinegar

2 garlic cloves, minced

1 tablespoon peeled minced fresh ginger

1 tablespoon vegetable oil

2 cups broccoli florets, finely chopped

1 medium onion, diced

2 medium carrots, peeled and diced

5 cups green cabbage, shredded

2 cups snow peas, trimmed and halved crosswise

3 green onions, thinly sliced, for garnish

1. In a medium bowl, whisk together the wine, 2 tablespoons of the soy sauce, and the cornstarch to make the marinade. Add the chicken and stir to coat. Let stand for 15 minutes.

2. In a small bowl, combine the remaining 2 tablespoons of soy sauce, 3 tablespoons of the water, the honey, vinegar, garlic, and ginger.

3. Heat the oil in a large nonstick skillet or wok over medium-high heat. Add the broccoli, onion, carrots, and remaining 2 tablespoons of water. Cook until the broccoli is crisp-tender, about 5 minutes.

4. Add the cabbage and sauté for 2 minutes more, until the cabbage is wilted. Add the snow peas and cook for 2 more minutes. Transfer the vegetables to a large bowl.

5. Add the chicken to the skillet along with the marinade and cook, stirring occasionally, until cooked through, about 3 minutes.

6. Add the sauce mixture and return the vegetables to the pan. Stir to mix well and cook until everything is heated through and the sauce has thickened, about 3 minutes more.

7. Serve hot, garnished with the green onions.

Oven-Fried Buttermilk Chicken

SERVES 6

SODIUM //
329 MG