500 Low Sodium Recipes (16 page)

Yield:
4 servings

Nutritional Analysis

Each with:
216 g water; 466 calories (32% from fat, 34% from protein, 34% from carb); 40 g protein; 17 g total fat; 3 g saturated fat; 6 g monounsaturated fat; 7 g polyunsaturated fat; 39 g carb; 3 g fiber; 23 g sugar; 71 mg calcium; 3 mg iron
112 mg sodium
; 590 mg potassium; 695 IU vitamin A; 59 mg vitamin C; 158 mg cholesterol

Nice Cajun flavor off the grill.

4 chicken thighs

2 tablespoons (28 g) unsalted butter, melted

5 teaspoons (12.5 g) Cajun Blackening Spice Mix (see recipe, page 34)

Trim excess fat from the chicken. Cut slashes through the skin and ½ inch (1 ¼ cm) deep to allow spices to penetrate the meat. Brush the thighs with the melted butter, then rub the spices in. Cook on a medium grill for about 25 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
32 g water; 100 calories (67% from fat, 33% from protein, 0% from carb); 8 g protein; 7 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 6 mg calcium; 0 mg iron;
36 mg sodium
; 96 mg potassium; 204 IU vitamin A; 0 mg vitamin C; 49 mg cholesterol

My daughter made this one evening while I was busy taking advantage of a little sunshine to get some yard work done. It’s definitely something we’ll have again.

¼ cup (75 g) orange marmalade

½ tablespoon cornstarch

¼ cup (60 ml) burgundy wine

4 boneless chicken breasts

In a small saucepan, combine the first 3 ingredients. Cook and stir until thickened and bubbly. Grill chicken breasts until done, about 15 minutes on a charcoal or gas grill (may also be baked in the oven). Brush sauce over chicken during last 5 minutes of cooking. Serve remaining sauce over chicken.

Yield:
4 servings

Nutritional Analysis

Each with:
54 g water; 147 calories (12% from fat, 47% from protein, 40% from carb); 16 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 14 g carb; 0 g fiber; 12 g sugar; 17 mg calcium; 1 mg iron;
50 mg sodium
; 157 mg potassium; 23 IU vitamin A; 1 mg vitamin C; 44 mg cholesterol

A main-dish version of Buffalo chicken, using grilled thighs instead.

5 chicken thighs, skinned

2 tablespoons (28 g) unsalted butter

3 tablespoons hot pepper sauce

2 tablespoons (30 ml) white vinegar

Grill thighs over medium coals, turning frequently until done, about 30 minutes. Melt butter in a small saucepan; add the hot pepper sauce and white vinegar. Place the chicken in a large resealable plastic bag. Pour the mixture over the chicken, seal, and shake to coat. Remove, allowing extra sauce to drain.

Yield:
6 servings

Nutritional Analysis

Each with:
38 g water; 76 calories (62% from fat, 36 % from protein, 2% from carb); 7 g protein; 5 g total fat; 3 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 6 mg calcium; 0 mg iron;
75 mg sodium
; 94 mg potassium; 256 IU vitamin A; 0 mg vitamin C; 39 mg cholesterol

This was kind of a throw-together one night when we didn’t know what to have for dinner. We happened to have chicken thighs on hand, but you could use whatever pieces you prefer. The flavor is like a mild sweet-and-sour chicken.

8 ounces (225 g) pineapple chunks

¼ cup (85 g) honey

¼ cup (60 ml) red wine vinegar

4 chicken thighs

½ cup (60 g) red bell pepper, chopped

½ cup (80 g) onion, coarsely chopped

Drain pineapple, reserving juice. Combine juice, honey, and vinegar. Place chicken in an 8 × 13-inch (20 × 33-cm) baking pan. Sprinkle pineapple and vegetables over top. Pour juice mixture over. Bake at 350°F (180°C, gas mark 4) until chicken is done, about 45 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
126 g water; 144 calories (10% from fat, 23% from protein, 67% from carb); 9 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 26 g carb; 1 g fiber; 24 g sugar; 20 mg calcium; 1 mg iron;
38 mg sodium
; 241 mg potassium; 337 IU vitamin A; 23 mg vitamin C; 34 mg cholesterol

The fat content listed is probably a little high since it assumes all the marinade is absorbed, but you will have some left to throw away.

4 boneless skinless chicken breast halves

4 ounces (115 g) Swiss cheese

For marinade:

⅓
cup (80 ml) vegetable oil

⅓
cup (80 ml) lime juice

2 tablespoons (18 g) green chiles, chopped

¼ teaspoon garlic powder

In a 9-inch (23-cm) square glass baking pan stir together all of the marinade ingredients. Add chicken breasts and marinate, turning once, in the refrigerator, for at least 45 minutes. Remove the chicken from the marinade. Drain. Grill or sauté chicken over medium heat for 7 minutes. Turn. Continue cooking until done, 6 to 8 minutes longer. Top each chicken breast with a slice of cheese. Continue cooking until cheese begins to melt. Serve with salsa.

Yield:
4 servings

Nutritional Analysis

Each with:
76 g water; 246 calories (70% from fat, 27% from protein, 4% from carb); 17 g protein; 19 g total fat; 3 g saturated fat; 5 g monounsaturated fat; 11 g polyunsaturated fat; 2 g carb; 0 g fiber; 0 g sugar; 11 mg calcium; 1 mg iron;
64 mg sodium
; 210 mg potassium; 30 IU vitamin A; 8 mg vitamin C; 41 mg cholesterol

Add a little extra flavor to a coated chicken breast with sun-dried tomatoes. This plus roasted Italian-style vegetables was one of the meals we created when we decided to “get back to less-fattening foods.”

2 boneless chicken breasts

½ cup (60 g) low sodium bread crumbs

¼ cup (27.5 g) sun-dried tomatoes in oil

1 clove garlic, minced

1 egg

2 tablespoons (30 ml) olive oil

Split chicken breasts in half to make two thin cutlets (or pound them flat, but that always seemed like wasted effort to me). Combine bread crumbs, tomatoes, and garlic in food processor. Process until well blended. Dip chicken in beaten eggs and then in crumb mixture to coat thoroughly. Heat oil in an ovenproof skillet. Brown chicken about 2 minutes on each side, until just golden brown. Transfer skillet to a preheated 400°F (200°C, gas mark 6) oven and cook until chicken is cooked through, about 10 minutes.

Yield:
2 servings

Nutritional Analysis

Each with:
66 g water; 386 calories (51% from fat, 25% from protein, 24% from carb); 24 g protein; 22 g total fat; 4 g saturated fat; 13 g monounsaturated fat; 3 g polyunsaturated fat; 23 g carb; 2 g fiber; 2 g sugar; 82 mg calcium; 3 mg iron;
126 mg sodium
; 446 mg potassium; 328 IU vitamin A; 14 mg vitamin C; 167 mg cholesterol

Similar to the chicken tenders served in fast-food restaurants. Just as good … and a lot lower in sodium and fat.

1 pound (455 g) boneless chicken breast

¼ cup (28 g) all-purpose flour

¼ cup (35 g) cornmeal

½ teaspoon black pepper

1 teaspoon Dick’s Salt-Free Seasoning (see recipe, page 27)

¼ teaspoon poultry seasoning

1 egg, beaten

Nonstick vegetable oil spray

Cut chicken into strips. Combine flour, cornmeal, and spices. Roll chicken first in egg, then in flour mixture. Repeat. Place chicken on baking sheet sprayed with nonstick vegetable oil spray. Spray chicken with spray until all is moistened. Bake at 350°F (180°C, gas mark 4) until done, 20 to 30 minutes, turning once.

Yield:
4 servings

Nutritional Analysis

Each with:
21 g water; 104 calories (19% from fat, 29% from protein, 51% from carb); 7 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 1 g fiber; 0 g sugar; 13 mg calcium; 1 mg iron;
30 mg sodium
; 79 mg potassium; 94 IU vitamin A; 0 mg vitamin C; 72 mg cholesterol

A do-it-yourself version of the unhealthy fast food. This has proven to be a favorite with both young children and teenagers. My own children said they tasted better than the restaurant ones (well, actually two out of three did).

1 pound (455 g) boneless chicken breast

½ cup (19 g) cornflakes, crushed

2 tablespoons nonfat dry milk

1 tablespoon (0.4 g) dried parsley

1 tablespoon (7 g) paprika

1 teaspoon onion powder

¼ teaspoon garlic powder

½ teaspoon poultry seasoning

1 egg, beaten

Cut chicken into nugget-size pieces. Mix together cornflakes, dry milk, and spices in a resealable plastic bag. Dip chicken pieces in egg, then place in bag. Shake to coat evenly. Place on baking sheet sprayed with nonstick vegetable oil spray. Bake at 350°F (180°C, gas mark 4) until chicken is done and coating is crispy, about 20 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
97 g water; 174 calories (17% from fat, 70% from protein, 13% from carb); 29 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 6 g carb; 1 g fiber; 2 g sugar; 55 mg calcium; 2 mg iron;
137 mg sodium
; 402 mg potassium; 1148 IU vitamin A; 4 mg vitamin C; 127 mg cholesterol

A little taste of the islands … mildly spicy, but flavorful.

18 ounces (504 g) pineapple chunks

1 teaspoon cumin

1 teaspoon coriander

⅛
teaspoon garlic powder

1 tablespoon (7.5 g) chili powder

1 teaspoon cilantro

2 tablespoons (30 g) plain low-fat yogurt

10 ounces (280 g) boneless skinless chicken breast

1 red bell pepper

1 onion

8 cherry tomatoes

Drain pineapple, reserving juice. In a large bowl, blend together spices and yogurt. Add juice from pineapple and stir to mix. Cut the chicken into cubes and add to the mixture. Cover and refrigerate for 1 to 1 ½ hours. Cut pepper and onion into cubes. Arrange chicken, pineapple, and vegetables on skewers. Grill over medium heat about 10 minutes, turning and basting with remaining marinade frequently.

Yield:
4 servings

Nutritional Analysis

Each with:
230 g water; 201 calories (15% from fat, 47% from protein, 38% from carb); 24 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 19 g carb; 3 g fiber; 13 g sugar; 67 mg calcium; 2 mg iron;
65 mg sodium
; 613 mg potassium; 2031 IU vitamin A; 91 mg vitamin C; 61 mg cholesterol

Classic southern USA comfort food … good any time of year but especially as the weather gets cooler.

1 ½ cups (165 g) chicken, cooked and cubed

3 cups (705 ml) low sodium chicken broth

3 cups (705 ml) water

1 ½ cups (195 g) carrot, sliced

4 medium potatoes, peeled and cubed

1 onion, chopped

For dumplings:

2 cups (220 g) all-purpose flour

1 tablespoon (14 g) sodium-free baking powder

6 tablespoons (85 g) unsalted butter

⅔
cup (157 ml) skim milk

Place chicken, broth, water, and vegetables in a large pan. Bring to boiling. To make the dumplings, stir together the dry ingredients. Cut in butter until mixture resembles coarse crumbs. Stir in liquid until dough holds together in a ball. Drop dumplings on top by tablespoonfuls. Reduce heat and simmer uncovered for 10 minutes. Cover and simmer for 10 minutes more.

Yield:
6 servings

Nutritional Analysis

Each with:
489 g water; 546 calories (25% from fat, 16% from protein, 59% from carb); 22 g protein; 16 g total fat; 8 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 81 g carb; 6 g fiber; 4 g sugar; 200 mg calcium; 4 mg iron;
122 mg sodium
; 1325 mg potassium; 4287 IU vitamin A; 18 mg vitamin C; 62 mg cholesterol

An easy and tasty one-dish meal. Based on the concept of the Bisquick impossible pies, which make their own crust.

1 cup (110 g) cooked chicken, cubed

1 cup (70 g) broccoli, chopped

1 cup (180 g) tomatoes, chopped

1 cup (160 g) onion, chopped

¼ cup (25 g) Parmesan cheese, grated

1 cup (235 ml) skim milk

½ cup (55 g) Buttermilk Baking Mix (see recipe, page 84)

2 eggs

¼ teaspoon black pepper

Heat oven to 400°F (200°C, gas mark 6) and grease a 9-inch (23-cm) pie plate. Mix chicken, veggies, and cheese and spoon evenly into pie plate. Beat milk, baking mix, eggs, and pepper in the blender or with a wire whisk until smooth. Pour evenly over the chicken mixture. Bake for about 35 minutes, or until a knife inserted in the center comes out clean. Let stand for 5 minutes before cutting.