The Low Sodium Cookbook (36 page)

BUDGET-FRIENDLY // LOW-FAT // QUICK

We mostly think of turkey as being either a whole turkey cooked on special holidays like Thanksgiving, or sliced as deli meat. But turkey breast cutlets are a great choice for weeknight dinners. They are quick cooking, very low in fat, and pair well with whatever flavors you crave.

¼ cup fresh orange juice

2 tablespoons balsamic vinegar

1 tablespoon low-sodium soy sauce

1 tablespoon honey

2 teaspoons minced fresh rosemary

1 garlic clove, minced

½ teaspoon freshly ground pepper

1 pound skinless turkey breast cutlets, cut about ½ inch thick

Cooking spray

1. In a medium bowl, combine the orange juice, vinegar, soy sauce, honey, rosemary, garlic, and pepper and mix well.

2. Add the cutlets to the bowl and turn to coat. Let stand for 15 minutes.

3. Spray a nonstick skillet with cooking spray and heat it over medium heat. Remove the cutlets from the marinade, reserving the marinade, and cook, turning once, until browned on both sides and cooked through, 8 to 10 minutes. Transfer the cutlets to a plate and keep warm.

4. Add the reserved marinade to the skillet and bring it to a boil. Simmer, stirring frequently, until the sauce is reduced to a thick glaze, 5 to 7 minutes.

5. Serve the cutlets drizzled with the sauce.

Roast Pork Tenderloin with Fig Glaze

SERVES 4

SODIUM //
506 MG

LOW-FAT

Bite for bite, pork tenderloin has less fat than chicken breast, making it a great source of lean protein. A serving of this flavorful meat also provides a good dose of selenium and zinc. Herbes de Provence is a blend of herbs that most often includes savory, fennel, basil, thyme, and lavender. Here this mix adds floral notes to a sweet and rich fig glaze that is used to flavor the lean pork tenderloin.

1 (1-pound) pork tenderloin

1 tablespoon herbes de Provence

½ teaspoon freshly ground pepper

⅓ cup fig jam

⅓ cup honey

2 tablespoons low-sodium soy sauce

1 tablespoon rice vinegar

1. Season the tenderloin with the herbes de Provence and pepper.

2. Combine the jam, honey, soy sauce, and vinegar in a small saucepan over medium heat. Bring it to a simmer, and then remove it from the heat.

3. Transfer half of the glaze to a small bowl and set aside. Use the remaining glaze to marinate the meat, either in a bowl or a large, sealable plastic bag in the refrigerator for 1 hour.

4. Preheat the oven to 425°F.

5. Remove the tenderloin from the marinade, discard the marinade, and place the tenderloin on a roasting rack or in a roasting pan. Cook in the oven for about 15 minutes, or until it reaches an internal temperature of 145°F on an instant-read thermometer.

6. Transfer the meat to a cutting board, tent loosely with foil, and let it stand for 10 minutes.

7. Meanwhile, bring the remaining glaze to a simmer in small saucepan over medium-high heat. Reduce the heat to medium-low and simmer until the glaze thickens, 5 to 10 minutes.

8. Slice the tenderloin into ¼-inch-thick pieces and serve with the glaze spooned over the top.

Pork Chops with Green Peppercorn Sauce

SERVES 4

SODIUM //
290 MG

QUICK

Green peppercorns are simply black peppercorns that are harvested before they are ripe. They are usually sold in jars of vinegary brine and they have an unusual sharp and tangy flavor. You can find green peppercorns in most supermarkets (look for them near the capers and olives), but you can substitute a teaspoon of cracked black peppercorns in this dish, if you prefer.

4 (4-ounce) boneless pork chops, ½ inch thick, trimmed

½ teaspoon freshly ground pepper

3 tablespoons all-purpose flour

2 tablespoons extra-virgin olive oil

1 medium shallot, minced

1 garlic clove, smashed

½ cup brandy

¼ cup reduced-fat sour cream

2 tablespoons low-sodium chicken broth

2 tablespoons green peppercorns in brine, drained

1. Dust the pork chops on both sides with the pepper and then dredge them in the flour.

2. Heat the oil in a large skillet over medium-high heat. Add the pork chops and cook, turning once, until they are browned and cooked through, about 3 minutes on each side (you may have to cook the chops in 2 batches to avoid crowding the pan). Place the cooked chops on a plate and tent loosely with aluminum foil.

3. Reduce the heat to medium-low, add the shallot and the garlic to the pan, and cook, stirring frequently, until the shallot is softened, about 3 minutes.

4. Add the brandy to the pan and cook, stirring frequently, for 2 minutes, until most of the brandy evaporates.

5. Stir in the sour cream, broth, and peppercorns. Simmer, stirring, until the sauce thickens and is well combined.

6. Serve the pork chops immediately, with the sauce spooned over the top.

Chinese Pork Stir-Fry

SERVES 4

SODIUM //
43 7 MG