500 Low Sodium Recipes (29 page)

Each with:
15 g water; 123 calories (87% from fat, 6% from protein, 6% from carb); 2 g protein; 12 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 5 g polyunsaturated fat; 2 g carb; 0 g fiber; 0 g sugar; 47 mg calcium; 0 mg iron;
30 mg sodium
; 39 mg potassium; 190 IU vitamin A; 1 mg vitamin C; 13 mg cholesterol

Honey mustard generally has less sodium than regular mustard.

½ cup (115 g) low sodium mayonnaise

½ cup (115 g) sour cream

2 tablespoons (30 g) honey mustard

1 tablespoon (20 g) honey

1 tablespoon (15 ml) cider vinegar

½ teaspoon onion powder

¼ teaspoon garlic powder

Combine all ingredients. Store in a covered container in the refrigerator.

Yield:
10 servings

Nutritional Analysis

Each with:
14 g water; 111 calories (88% from fat, 2% from protein, 10% from carb); 1 g protein; 11 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 4 g polyunsaturated fat; 3 g carb; 0 g fiber; 2 g sugar; 16 mg calcium; 0 mg iron;
27 mg sodium
; 28 mg potassium; 152 IU vitamin A; 0 mg vitamin C; 12 mg cholesterol

This makes a fairly sour slaw, which is just fine with me, especially if you are planning to put it on barbecue sandwiches. You could add more sugar or a little honey if you like it sweeter.

¼ cup (60 g) low sodium mayonnaise

¼ cup (60 g) sour cream

2 tablespoons (25 ml) vinegar

2 tablespoons (26 g) sugar

¼ teaspoon celery seed

¼ teaspoon onion powder

2 cups (140 g) cabbage, shredded

⅓
cup (40 g) carrot, shredded

Stir dressing ingredients together. Pour over cabbage and carrot and stir to mix.

Yield:
6 servings

Nutritional Analysis

Each with:
41 g water; 112 calories (73% from fat, 3% from protein, 25% from carb); 1 g protein; 9 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 4 g polyunsaturated fat; 7 g carb; 1 g fiber; 5 g sugar; 28 mg calcium; 0 mg iron;
17 mg sodium
; 104 mg potassium; 973 IU vitamin A; 12 mg vitamin C; 10 mg cholesterol

A nice change of pace from regular coleslaw. You’ll find that the sugar-free gelatin has less sodium than the regular and the taste difference isn’t noticeable in this kind of recipe.

Small box (0.3 ounces) lemon gelatin dessert powder

1 cup (235 ml) water, boiling

½ cup (120 ml) water, cold

2 tablespoons (28 ml) vinegar

½ cup (115 g) low sodium mayonnaise

½ cup (115 g) sour cream

1 tablespoon (15 g) mustard

1 tablespoon (10 g) minced onion

3 cups (210 g) cabbage, shredded (or any combination of veggies)

Dissolve gelatin in boiling water. Add cold water, vinegar, mayonnaise, sour cream, mustard, and onion, mixing thoroughly. Chill until slightly thickened, about 1 hour. Fold in cabbage. Pour into mold or glass serving bowl. Chill until firm, about 2 hours.

Yield:
8 servings

Nutritional Analysis

Each with:
91 g water; 142 calories (87% from fat, 3% from protein, 10% from carb); 1 g protein; 14 g total fat; 4 g saturated fat; 4 g monounsaturated fat; 5 g polyunsaturated fat; 4 g carb; 1 g fiber; 2 g sugar; 39 mg calcium; 0 mg iron;
19 mg sodium
; 125 mg potassium; 190 IU vitamin A; 11 mg vitamin C; 14 mg cholesterol

A cool, fruity slaw that’s just what you need to cool the heat of jerked meat or spicy barbecue.

2 tablespoons (15 g) green bell pepper, chopped

½ cup (75 g) apple, diced

1 teaspoon sugar

¼ cup (60 ml) cider vinegar

3 cups (210 g) cabbage, shredded

1 cup (120 g) carrot, shredded

½ cup (100 g) crushed pineapple, drained

Combine bell pepper, apple, sugar, vinegar, and cabbage. Top with shredded carrots and pineapple.

Yield:
8 servings

Nutritional Analysis

Each with:
66 g water; 28 calories (3% from fat, 7% from protein, 90% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carb; 1 g fiber; 4 g sugar; 21 mg calcium; 0 mg iron;
16 mg sodium
; 148 mg potassium; 1972 IU vitamin A; 17 mg vitamin C; 0 mg cholesterol

Another little different variation on the coleslaw theme. Good with pork or chicken.

2 tablespoons (28 g) low sodium mayonnaise

2 tablespoons (15 g) plain low-fat yogurt

½ tablespoon lemon juice

1 tablespoon (20 g) honey

¼ teaspoon celery seed

⅛
teaspoon pepper

2 cups (140 g) cabbage, shredded

1 ½ cups (225 g) apple, chopped

Mix together all dressing ingredients and toss with cabbage and apples.

Yield:
8 servings

Nutritional Analysis

Each with:
87 g water; 78 calories (31% from fat, 3% from protein, 66% from carb); 1 g protein; 3 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 14 g carb; 1 g fiber; 11 g sugar; 19 mg calcium; 0 mg iron;
6 mg sodium
; 123 mg potassium; 62 IU vitamin A; 12 mg vitamin C; 2 mg cholesterol

We’ve used several different dressings with this salad. It works very well with a coleslaw-type dressing, but ranch is good too.

1 cup (70 g) broccoli florets

¼ cup (40 g) red onion, chopped

½ cup (50 g) kidney beans, unsalted

¼ cup (56 g) sunflower seeds, unsalted

Combine ingredients. Add dressing and mix.

Yield:
4 servings

Nutritional Analysis

Each with:
40 g water; 83 calories (41% from fat, 19% from protein, 40% from carb); 4 g protein; 4 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 3 g polyunsaturated fat; 9 g carb; 3 g fiber; 1 g sugar; 31 mg calcium; 1 mg iron;
6 mg sodium
; 233 mg potassium; 535 IU vitamin A; 18 mg vitamin C; 0 mg cholesterol

One of those meal-on-a-plate type things that is good for a Friday night when you don’t want to think too much about cooking.

1 pound (455 g) boneless chicken breast

12 ounces (340 g) romaine lettuce

¼ cup (25 g) Parmesan cheese, grated

¼ teaspoon black pepper, freshly ground

1 cup Croutons (see recipe, page 82)

For dressing:

½ cup (120 ml) olive oil

1 clove garlic, minced

1 tablespoon (15 ml) lemon juice

2 tablespoons (30 ml) red wine vinegar

½ teaspoon Worcestershire sauce

Mix together dressing ingredients. Shake well in a jar with a tight-fitting lid. Place half of dressing in a resealable plastic bag with chicken breast and marinate several hours. Remove and discard dressing. Grill chicken until done. Slice into strips. Place lettuce on plates. Place chicken on top. Add croutons; sprinkle with cheese and pepper. Serve with remaining dressing.

Yield:
4 servings

Nutritional Analysis

Each with:
171 g water; 501 calories (60% from fat, 32% from protein, 8% from carb); 40 g protein; 34 g total fat; 6 g saturated fat; 22 g monounsaturated fat; 4 g polyunsaturated fat; 10 g carb; 2 g fiber; 2 g sugar; 129 mg calcium; 3 mg iron;
193 mg sodium
; 544 mg potassium; 4991 IU vitamin A; 24 mg vitamin C; 102 mg cholesterol

A quick, light main-dish salad. Good with just about any dressing, but I particularly like it with the peppercorn ranch.

4 cups mixed salad greens

¼ cup (33 g) carrot, sliced

1 cup (180 g) tomato, cut in wedges

¼ cup (30 g) red bell pepper, sliced

4 ounces (115 g) mushrooms, sliced

4 ounces (115 g) chicken breast, cooked and sliced

4 ounces (115 g) Swiss cheese, cut into strips

2 eggs, hard boiled and sliced

Layer the veggies and other ingredients in about the order described. Apply dressing and eat.

Yield:
2 servings

Nutritional Analysis

Each with:
354 g water; 446 calories (48% from fat, 40% from protein, 12% from carb); 45 g protein; 24 g total fat; 13 g saturated fat; 7 g monounsaturated fat; 2 g polyunsaturated fat; 13 g carb; 5 g fiber; 7 g sugar; 636 mg calcium; 3 mg iron;
157 mg sodium
; 988 mg potassium; 3096 IU vitamin A; 56 mg vitamin C; 346 mg cholesterol

Another main-dish salad, this one is slightly warm for those cooler evenings. You should be able to find some fruit vinaigrette dressings in your local supermarket that are lower in sodium than most others and go well with this.

½ cup (82.5 g) raisins

1 cup (130 g) carrots, sliced

1 v cups (165 g) cooked chicken

1 cup mandarin oranges

1 apple, sliced

1 cup (150 g) grapes

4 cups (80 g) lettuce

Soak raisins in hot water for 5 minutes to soften. Combine all ingredients except lettuce. Microwave for 1 minute to warm. Divide lettuce among 4 serving plates. Spoon chicken and fruit mixture over.

Yield:
4 servings

Nutritional Analysis

Each with:
222 g water; 222 calories (15% from fat, 26% from protein, 59% from carb); 15 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 35 g carb; 3 g fiber; 27 g sugar; 50 mg calcium; 2 mg iron;
72 mg sodium
; 616 mg potassium; 4616 IU vitamin A; 28 mg vitamin C; 39 mg cholesterol

Another salad with leftover chicken, this time with an Asian influence.

2 cups (220 g) cooked chicken, diced

6 cups (120 g) iceberg lettuce, torn into bite-size pieces

¼ cup (40 g) green onions, sliced

½ cup (30 g) cilantro, chopped

½ cup (30 g) fresh parsley, chopped

½ cup (50 g) celery, sliced

¼ cup (31 g) slivered almonds

½ cup (75 g) mandarin oranges

For dressing:

¼ cup (60 ml) rice vinegar

¼ cup sesame oil (60 ml)

¼ cup (60 ml) Soy Sauce Substitute (see recipe, page 53)

1 tablespoon (8 g) sesame seeds

For dressing, combine vinegar, oil, soy sauce, and sesame seeds. Marinate the chopped chicken in the dressing for a few hours or overnight. Toss together lettuce, onion, cilantro, parsley, and celery. Just before serving, add almonds, oranges, and chicken with dressing to salad. Toss well.

Yield:
4 servings

Nutritional Analysis

Each with:
201 g water; 302 calories (63% from fat, 26% from protein, 11% from carb); 20 g protein; 21 g total fat; 3 g saturated fat; 9 g monounsaturated fat; 8 g polyunsaturated fat; 8 g carb; 3 g fiber; 6 g sugar; 69 mg calcium; 2 mg iron;
82 mg sodium
; 512 mg potassium; 1674 IU vitamin A; 28 mg vitamin C; 53 mg cholesterol

Another main-dish salad for those hot days. This one uses fresh Asian-style vegetables and marinated pork chops to give you a taste of Asia in a cool meal.

4 boneless pork chops

½ pound (225 g) lettuce, shredded

4 ounces (115 g) snow peas

2 carrots, sliced

1 cup (70 g) cabbage, shredded

4 ounces (115 g) mushrooms, sliced

½ cup (60 g) red bell pepper, sliced

4 ounces (115 g) mung bean sprouts

For marinade:

¼ cup (60 ml) Soy Sauce Substitute (see recipe, page 53)

2 tablespoons (30 ml) sesame oil

1 tablespoon (15 ml) rice vinegar

1 tablespoon (13 g) sugar

For dressing:

¼ cup (60 ml) Soy Sauce Substitute (see recipe, page 53)

2 tablespoons (28 ml) rice vinegar

2 tablespoons (28 ml) mirin wine

½ teaspoon ground ginger

1 tablespoon (8 g) sesame seeds

Thinly slice chops. Combine marinade ingredients. Place pork and marinade in a resealable plastic bag and marinate for 1 to 2 hours. Drain and stir-fry until cooked through. Toss salad ingredients; top with pork slices. Spoon dressing over.

Yield:
6 servings

Nutritional Analysis

Each with:
162 g water; 226 calories (57% from fat, 28% from protein, 15% from carb); 16 g protein; 14 g total fat; 4 g saturated fat; 6 g monounsaturated fat; 3 g polyunsaturated fat; 8 g carb; 2 g fiber; 6 g sugar; 30 mg calcium; 1 mg iron;
38 mg sodium
; 504 mg potassium; 553 IU vitamin A; 32 mg vitamin C; 40 mg cholesterol

This different kind of salad recipe comes from one of my wife’s coworkers. It is a request for every luncheon and get-together they have, and it’s easy to understand why.

½ pound (225 g) spinach

½ pound (225 g) strawberries, hulled and halved

¼ red onion, sliced

¼ cucumber, sliced

⅓
cup (38 g) sliced almonds

For dressing:

1 lemon

2 tablespoons (28 ml) white wine vinegar

1 tablespoon (15 ml) vegetable oil

⅓
cup (67 g) sugar

Prepare fruit and veggies for salad. Zest the lemon. Squeeze juice into bowl. Mix with other dressing ingredients. Toss salad and dressing just before serving.