The Low Sodium Cookbook (35 page)

LOW-FAT // MAKE AHEAD

Who says you have to give up fried chicken in order to eat healthfully? This oven-baked version will fill that craving with gusto. Marinating the chicken in low-fat buttermilk makes it super-tender (the longer you marinate it, the more tender it will be). The buttermilk also helps the spices in the marinade permeate the meat so that it’s extra flavorful. Cornflakes provide a crispy crunch without deep-frying.

⅔ cup low-fat buttermilk

1 teaspoon paprika

½ teaspoon cayenne pepper

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon freshly ground pepper

1 (3½-pound) whole chicken, cut into 8 pieces (breast, thigh, leg, and wing)

½ cup all-purpose flour

4 cups cornflakes, crushed

1. In a large bowl, combine the buttermilk, paprika, cayenne, garlic powder, onion powder, and pepper. Add the chicken and turn to coat. Cover and refrigerate the chicken for at least 1 hour, preferably overnight.

2. Preheat the oven to 425°F.

3. Place a wire rack on a large baking sheet.

4. Put the flour and the crushed cornflakes in separate shallow bowls.

5. Remove the chicken from the buttermilk mixture, letting the excess drain back into the bowl. Dredge the chicken in the flour. Dunk the floured chicken back into the buttermilk mixture and then into the cornflakes, rolling to coat the chicken completely.

6. Place the chicken on the wire rack and bake in the oven until nicely browned and cooked through, about 30 minutes. Serve hot.

Greek Turkey Burgers with Feta Cheese

SERVES 4

SODIUM //
359 MG

QUICK

This healthful take on the hamburger gives you all the flavors of a Greek salad and all the fun of a burger in one dish.

1¼ pounds lean ground turkey

1 egg, beaten

½ medium red onion, minced, plus 4 thin slices red onion, for serving

2 tablespoons chopped fresh parsley

2 tablespoons minced kalamata olives

2 teaspoons chopped fresh oregano

1 garlic clove, minced

½ teaspoon freshly ground pepper

4 whole-wheat hamburger buns, toasted

4 handfuls baby spinach leaves

1 large tomato, sliced

1. In a large mixing bowl, combine the turkey, egg, minced onion, parsley, olives, oregano, garlic, and pepper and mix well. Shape the mixture into 4 equal-size patties, about ½ inch thick.

2. Heat a barbecue or grill to medium-high heat, or heat a nonstick skillet over medium-high heat. Cook the burgers for about 4 minutes per side, until cooked through and browned on the outside.

3. Serve the burgers inside the bun with spinach, tomato, and a slice of red onion. Offer condiments such as mayonnaise, ketchup, or mustard, as desired.

Savory Turkey Meatloaf with Mushrooms

SERVES 4

SODIUM //
390 MG

MAKE AHEAD

Once you try this moist, flavorful, and light meatloaf, we suspect you’ll never go back to the heavier beef version. Serve it alongside pureed cauliflower or mashed potatoes and sautéed green beans, or chill it and tuck thick slices between toasted whole-wheat bread with additional ketchup and crisp lettuce leaves.

Cooking spray

1 tablespoon canola oil

1 medium onion, minced

2 garlic cloves, minced

½ pound cremini or button mushrooms, minced

½ teaspoon freshly ground pepper

1¼ pounds lean ground turkey

1 cup panko bread crumbs

2 eggs, lightly beaten

½ cup low-sodium ketchup

1 tablespoon Worcestershire sauce

1. Preheat the oven to 400°F.

2. Line a baking sheet with aluminum foil sprayed with cooking spray.

3. Heat the oil in a large skillet over medium-high heat. Add the onion and garlic and cook, stirring, until the onion begins to soften, about 3 minutes.

4. Reduce the heat to medium, add the mushrooms and pepper, and cook, stirring frequently, until the mushrooms and onion are soft and most of the liquid has evaporated, about 8 minutes. Set aside to cool.

5. In a large mixing bowl, combine the turkey, bread crumbs, eggs, ¼ cup of the ketchup, and the Worcestershire sauce. When the mushroom mixture is cool enough, add it to the turkey mixture and mix well.

6. Transfer the mixture to the prepared baking sheet and form it into a loaf shape, about 8 inches long and 4 inches wide. Spread the remaining ¼ cup of ketchup over the top.

7. Bake the meatloaf in the oven for 45 to 50 minutes, until it is cooked through. Let it stand 5 minutes before slicing.

8. Serve the meatloaf hot or refrigerate it and use it for sandwiches.

Pan-Seared Turkey Cutlets with Rosemary-Orange Glaze

SERVES 4

SODIUM //
203 MG