500 Low Sodium Recipes (9 page)

Nice flavor—and a fair amount of fat, which I’ve not made any attempt to reduce.

3 teaspoons (15 ml) white wine vinegar

¼ cup (14 g) sun-dried tomatoes, chopped

1 teaspoon Worcestershire sauce

1 clove garlic, minced

½ teaspoon sugar

¼ teaspoon white pepper

⅓
cup (80 ml) olive oil

Shake all ingredients together in a jar with a tight-fitting lid.

Yield:
8 servings

Nutritional Analysis

Each with:
8 g water; 90 calories (91% from fat, 1% from protein, 8% from carb); 0 g protein; 9 g total fat; 1 g saturated fat; 7 g monounsaturated fat; 1 g polyunsaturated fat; 2 g carb; 0 g fiber; 1 g sugar; 3 mg calcium; 0 mg iron;
12 mg sodium
; 66 mg potassium; 45 IU vitamin A; 5 mg vitamin C; 0 mg cholesterol

This makes a fairly typical pesto, but without the usual added salt.

2 cups (80 g) fresh basil, packed

3 teaspoons (9 g) pine nuts

3 cloves garlic, finely minced

¼ cup (25 g) Parmesan cheese, grated

½ cup (120 ml) olive oil

Place basil leaves in small batches in food processor and whip until well chopped (do about 3/4 cup [30 g] at a time). Add about 1/3 of the nuts and garlic; blend again. Add about 1/3 of the Parmesan cheese; blend while slowly adding about 1/3 of the olive oil, stopping to scrape down sides of container. Process basil pesto until it forms a thick, smooth paste. Repeat until all ingredients are used; mix all batches together well. Serve over pasta. Basil pesto keeps in refrigerator 1 week, or freeze for a few months.

Yield:
12 servings

Nutritional Analysis

Each with:
1 g water; 116 calories (81% from fat, 6% from protein, 13% from carb); 2 g protein; 11 g total fat; 2 g saturated fat; 7 g monounsaturated fat; 2 g polyunsaturated fat; 4 g carb; 2 g fiber; 0 g sugar; 141 mg calcium; 3 mg iron;
31 mg sodium
; 209 mg potassium; 536 IU vitamin A; 4 mg vitamin C; 1 mg cholesterol

A quick and easy pasta sauce that will use up a few of those vegetables coming out of the garden. You can add some chicken or fish if you want or just serve it as a vegetarian main dish.

2 teaspoons (10 ml) olive oil

2 teaspoons (10 ml) lemon juice

2 cloves garlic, minced

1 teaspoon Italian seasoning

¼ teaspoon black pepper

2 cups (360 g) tomatoes, chopped

½ cup (60 g) green bell pepper, chopped

1 cup zucchini, chopped

½ cup (80 g) onion, chopped

¼ cup (10 g) basil, fresh

2 teaspoons (2.6 g) parsley, fresh

¼ cup (60 ml) white wine

In a large skillet, heat olive oil. Add lemon juice, garlic, Italian seasoning, and pepper. Cook until garlic starts to brown. Add vegetables, basil, and parsley and cook until softened. Remove from heat. Stir in wine. Toss with pasta.

Yield:
4 servings

Nutritional Analysis

Each with:
149 g water; 111 calories (58% from fat, 7% from protein, 35% from carb); 2 g protein; 7 g total fat; 1 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 10 g carb; 3 g fiber; 4 g sugar; 81 mg calcium; 2 mg iron;
11 mg sodium
; 426 mg potassium; 1126 IU vitamin A; 32 mg vitamin C; 0 mg cholesterol

No Indian meal is complete without raita. Use this cool condiment to dip your naan in or just as a way to cool off the heat of a spicy meal.

1 cucumber, peeled and chopped

1 cup (230 g) plain low-fat yogurt

½ cup (15 g) mint leaves, fresh

2 teaspoons (10 ml) lime juice

Combine the ingredients and refrigerate for several hours before serving.

Yield:
6 servings

Nutritional Analysis

Each with:
90 g water; 36 calories (17% from fat, 27% from protein, 56% from carb); 3 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 5 g carb; 1 g fiber; 4 g sugar; 91 mg calcium; 1 mg iron;
31 mg sodium
; 192 mg potassium; 230 IU vitamin A; 4 mg vitamin C; 2 mg cholesterol

Now we come to a group of items that are generally not available at all in low sodium versions. Yes, you may find a few low sodium pickles or broth that is not too high in sodium. But if you really want low sodium croutons, or condensed soup, or baking mix, you are going to have to make them yourself. Fortunately, it’s most often a pretty simple procedure to do so. And it enables you to have things that you would otherwise have to give up.

Ever come across one of those recipes that call for condensed soup? Have you checked how much sodium is in them? And even though there are some low sodium varieties available, they are ready to eat, rather than condensed, which throws off the amount of moisture in a recipe. The solution? Make your own. It’s a lot easier than you think. This was developed from a soup recipe in an old cookbook, with the broth and milk quantities halved. You can substitute celery, broccoli, or other veggies for the mushrooms. This makes approximately as much as a 10 ¾-ounce (213-g) can of condensed cream of mushroom soup and can be used in any recipe that calls for one. It can also be made in larger quantities and freezes well.

1 cup (70 g) mushrooms, sliced

½ cup (80 g) onion, chopped

1 tablespoon (0.4 g) dried parsley

¼ tablespoon garlic powder

½ cup (120 ml) low sodium chicken broth

⅔
cup (157 ml) skim milk

2 tablespoons (16 g) cornstarch

Cook mushrooms, onion, and spices in chicken broth until soft. Process in a blender or food processor until well pureed. Shake together milk and cornstarch until dissolved. Cook and stir until thick. Stir in veggie mixture.

Yield:
6 servings

Nutritional Analysis

Each with:
67 g water; 33 calories (6% from fat, 23% from protein, 70% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 6 g carb; 0 g fiber; 1 g sugar; 44 mg calcium; 0 mg iron;
24 mg sodium
; 128 mg potassium; 108 IU vitamin A; 2 mg vitamin C; 1 mg cholesterol

A soup base for making your own condensed cream soups. One recipe makes enough for the equivalent of nine cans of soup.

2 cups (220 g) nonfat dry milk powder

¾ cup (96 g) cornstarch

2 tablespoons (28 ml) low sodium chicken bouillon

1 tablespoon (9 g) onion flakes

¼ teaspoon dried thyme

¼ teaspoon dried basil

¼ teaspoon black pepper

Combine all ingredients in a food processor. Mix well until the dehydrated onion pieces are no longer visible. Store in an airtight container.

Yield:
18 servings

Nutritional Analysis

Each with:
1 g water; 52 calories (3% from fat, 22% from protein, 75% from carb); 3 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carb; 0 g fiber; 4 g sugar; 96 mg calcium; 0 mg iron;
51 mg sodium
; 137 mg potassium; 185 IU vitamin A; 1 mg vitamin C; 1 mg cholesterol

This homemade broth is at least as flavorful as the low sodium canned stuff and a lot lower in sodium. You could also make your own version of the fancier broths now available by adding a couple of cloves of garlic or a tablespoon of Italian seasoning. The chicken can be used in other recipes calling for cooked chicken or for things like chicken salad sandwiches. The 8 servings represent about a cup of broth once diluted.

1 onion

1 cup (130 g) carrot

1 cup (100 g) celery

1 chicken (4 lbs [1.8 kg])

½ cup (120 ml) water

Slice veggies and place in bottom of slow cooker. Put chicken on top, breast side up. You can also use leg quarters, necks, and backs or whatever is cheap. Pour water over. Cook on low for 8 to 9 hours. Remove chicken from pot and let cool until easy to handle. Remove chicken from bones and cut up as needed. Remove veggies from broth and discard. Cool broth in refrigerator and remove fat from top. Broth may be mixed with an equal amount of water and used in any recipe calling for chicken broth. Both chicken and broth may be frozen until needed.

Yield:
8 servings

Nutritional Analysis

Each with:
61 g water; 30 calories (22% from fat, 31% from protein, 47% from carb); 2 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 4 g carb; 1 g fiber; 2 g sugar; 16 mg calcium; 0 mg iron;
31 mg sodium
; 130 mg potassium; 1998 IU vitamin A; 2 mg vitamin C; 7 mg cholesterol

As with the chicken stock recipe, this produces broth that can be diluted before using. It cooks easily in the slow cooker and gives you a good-size quantity of broth, plus beef that can be used for soup, barbecued beef sandwiches, or other uses. If you don’t need all the broth, package it up in 2-cup freezer containers that can be thawed and used in place of a can of beef broth.

1 onion

2 carrots

1 cup (100 g) celery

1 ½ pounds (680 g) beef chuck

1 ½ cups (355 ml) water

½ teaspoon black pepper

1 teaspoon dried thyme

Slice veggies and place in bottom of slow cooker. Cut up beef and place on top. Pour water over. Add spices. Cook on low for 8 to 9 hours. Remove meat from pot and let cool until easy to handle. Remove beef from bones and cut up as needed. Remove veggies from broth and discard. Cool broth in refrigerator and remove fat from top. Broth may be mixed with equal amount of water and used in any recipe calling for beef broth. Both beef and broth may be frozen until needed.

Yield:
8 servings

Nutritional Analysis

Each with:
90 g water; 79 calories (63% from fat, 26% from protein, 11% from carb); 5 g protein; 6 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 1 g fiber; 1 g sugar; 16 mg calcium; 1 mg iron;
33 mg sodium
; 140 mg potassium; 73 IU vitamin A; 2 mg vitamin C; 20 mg cholesterol

It’s fairly easy to make your own low sodium vegetable broth. Feel free to vary the amount and type of vegetables to get a flavor you like. Potato peels can be included if you have any, as can a sweet potato or mushrooms. I picked the ones I used for a combination of flavor and low cost. Strong-flavored vegetables such as tomatoes and cabbage can overwhelm the others, so use them sparingly unless you are after a broth that is primarily tomato flavored. If you use a strainer like the ones sold to cook pasta, it simplifies the straining.

2 quarts (2-L) water

½ cup (50 g) celery, sliced

¾ cup (98 g) carrot, sliced

1 onion, quartered

2 turnips, quartered

1 cup (20 g) spinach

2 leeks, sliced

1 tablespoon (5 g) peppercorns

1 bay leaf

½ cup (30 g) fresh parsley

Combine all ingredients in a large stockpot and simmer for 2 hours. Strain and use as needed. May be frozen.

Yield:
6 servings

Nutritional Analysis

Each with:
447 g water; 57 calories (5% from fat, 11% from protein, 84% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 3 g fiber; 5 g sugar; 72 mg calcium; 2 mg iron;
80 mg sodium
; 345 mg potassium; 3359 IU vitamin A; 27 mg vitamin C; 0 mg cholesterol

Used to make Chinese soups or fish sauce.

1 pound (455 g) fish bones, heads and tails

4 cups (940 ml) low sodium chicken broth

1 onion, minced

¼ cup (25 g) scallion, chopped

¼ teaspoon black pepper

2 tablespoons (28 ml) cider vinegar

2 tablespoons (4 g) dried cilantro

2 tablespoons (28 ml) low sodium chicken bouillon

In a wok or Dutch oven, combine the first 6 ingredients. Bring to a boil, add the cilantro, cover, and simmer for a half hour. Stir in bouillon, cover, and simmer for 10 minutes more. Strain and store in refrigerator.

Yield:
8 servings

Nutritional Analysis

Each with:
37 g water; 29 calories (9% from fat, 55% from protein, 36% from carb); 4 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 0 g fiber; 1 g sugar; 11 mg calcium; 0 mg iron;
80 mg sodium
; 129 mg potassium; 122 IU vitamin A; 3 mg vitamin C; 10 mg cholesterol

Ever get a craving for the good old days of Shake and Bake chicken? Actually, neither do I. But I think you’ll find the flavor of this mix an improvement on the original. And the baked chicken will be a lot easier to fix and healthier for you than fried.