500 Low Sodium Recipes (30 page)

Yield:
6 servings

Nutritional Analysis

Each with:
98 g water; 142 calories (39% from fat, 10% from protein, 51% from carb); 4 g protein; 7 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 2 g polyunsaturated fat; 20 g carb; 3 g fiber; 15 g sugar; 87 mg calcium; 1 mg iron;
40 mg sodium
; 272 mg potassium; 4580 IU vitamin A; 29 mg vitamin C; 0 mg cholesterol

A fairly traditional three-bean salad. Use either low sodium canned kidney beans or cook the dry ones ahead of time. You can vary the flavor by using red wine vinegar and different sweeteners.

½ cup (120 ml) cider vinegar

¼ cup (50 g) sugar

¼ cup (60 ml) vegetable oil

¼ teaspoon garlic powder

¼ teaspoon black pepper

12 ounces (340 g) frozen green beans

12 ounces (340 g) frozen yellow beans

¼ cup (40 g) onion, diced

¼ cup (30 g) green bell pepper, diced

1 cup (100 g) kidney beans

Combine vinegar, sugar, oil, and spices. Heat until sugar melts. Cook frozen beans with onion and bell pepper until just tender. Combine marinade and vegetables and stir to mix. Refrigerate overnight.

Yield:
6 servings

Nutritional Analysis

Each with:
135 g water; 254 calories (32% from fat, 14% from protein, 54% from carb); 9 g protein; 10 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 6 g polyunsaturated fat; 36 g carb; 11 g fiber; 12 g sugar; 103 mg calcium; 4 mg iron;
18 mg sodium
; 612 mg potassium; 391 IU vitamin A; 9 mg vitamin C; 0 mg cholesterol

A simple and tasty south-of-the-border bean salad.

2 cups (450 g) no-salt-added kidney beans, drained

2 cups (450 g) no-salt-added garbanzo beans, drained

1 cup (180 g) tomatoes, chopped

¾ cup (101 g) cucumber, peeled and chopped

2 tablespoons (20 g) onion, diced

½ cup (112.5 g) Guacamole (see recipe, page 50)

½ cup (115 g) plain low-fat yogurt

4 cups (80 g) lettuce, shredded

In a large bowl, toss together the kidney beans, garbanzo beans, tomatoes, cucumber, and onion. In a small bowl, mix the guacamole and yogurt. If dressing seems thick, stir in a little milk. Stir into the bean mixture and chill. Serve on top of shredded lettuce.

Yield:
8 servings

Nutritional Analysis

Each with:
128 g water; 162 calories (16% from fat, 21% from protein, 64% from carb); 9 g protein; 3 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 27 g carb; 8 g fiber; 6 g sugar; 64 mg calcium; 3 mg iron;
16 mg sodium
; 474 mg potassium; 285 IU vitamin A; 6 mg vitamin C; 1 mg cholesterol

A cool and pleasing side dish with a simple dressing.

2 cups (300 g) pasta

8 ounces (230 g) sour cream

¼ cup (60 ml) skim milk

1 tablespoon (4 g) fresh dill

1 tablespoon (15 ml) vinegar

½ teaspoon black pepper

2 cups (270 g) cucumber, chopped

2 cups (360 g) tomatoes, chopped

Cook pasta in boiling water until al dente. Drain, and rinse in cold water. Transfer cooked pasta to a large serving bowl. In a separate bowl, mix together sour cream, milk, dill, vinegar, and pepper. Set dressing aside. Mix cucumber and tomatoes into the pasta. Pour in dressing and toss thoroughly to combine. Cover and refrigerate for at least 1 hour, preferably overnight. Stir just before serving.

Yield:
8 servings

Nutritional Analysis

Each with:
90 g water; 111 calories (51% from fat, 11% from protein, 38% from carb); 3 g protein; 6 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 11 g carb; 1 g fiber; 2 g sugar; 56 mg calcium; 0 mg iron;
24 mg sodium
; 208 mg potassium; 549 IU vitamin A; 6 mg vitamin C; 22 mg cholesterol

This isn’t your fancy pasta salad, but an old-fashioned, county fair, family reunion kind of macaroni salad.

12 ounces (340 g) macaroni

½ cup (115 g) low sodium mayonnaise

¼ cup (60 ml) cider vinegar

3 tablespoons (39 g) sugar

2 tablespoons (30 g) mustard

2 eggs, hard boiled and diced

½ cup (25 g) celery, sliced

½ cup (35 g) cucumber, diced

½ cup (30 g) green bell pepper, diced

2 tablespoons (8 g) fresh parsley

Cook the macaroni according to package directions. Drain and cool. Combine mayonnaise, vinegar, sugar, and mustard. Pour over macaroni and toss to cover. Stir in eggs and vegetables. Sprinkle with parsley.

Yield:
6 servings

Nutritional Analysis

Each with:
77 g water; 273 calories (56% from fat, 8% from protein, 35% from carb); 6 g protein; 17 g total fat; 3 g saturated fat; 5 g monounsaturated fat; 7 g polyunsaturated fat; 24 g carb; 1 g fiber; 8 g sugar; 26 mg calcium; 1 mg iron;
38 mg sodium
; 101 mg potassium; 293 IU vitamin A; 5 mg vitamin C; 93 mg cholesterol

I was looking for something a little different in a cold meal and came up with this.

All you need to add is a burger or chicken breast marinated in Italian dressing to make a complete meal.

1 pound (455 g) elbow macaroni or other shaped pasta

1 pound (455 g) frozen mixed Italian vegetables

½ cup (115 g) low sodium mayonnaise

2 tablespoons (28 ml) olive oil

¼ cup (60 ml) vinegar

1 tablespoon (15 g) Dijon mustard

¼ teaspoon garlic powder

¼ teaspoon onion powder

½ teaspoon sugar

½ teaspoon dried basil

½ teaspoon dried oregano

½ teaspoon dried rosemary

Cook pasta until done; drain and cool. Cook veggies until just crisp; drain and cool. Whisk together remaining ingredients. Pour over pasta and veggies and stir to coat.

Yield:
8 servings

Nutritional Analysis

Each with:
46 g water; 386 calories (35% from fat, 10% from protein, 55% from carb); 10 g protein; 15 g total fat; 2 g saturated fat; 6 g monounsaturated fat; 6 g polyunsaturated fat; 53 g carb; 4 g fiber; 2 g sugar; 37 mg calcium; 3 mg iron;
46 mg sodium
; 257 mg potassium; 151 IU vitamin A; 1 mg vitamin C; 8 mg cholesterol

Instead of the traditional dip and celery sticks with your Buffalo wings or thighs, how about a potato salad based on the same flavors?

6 medium potatoes, cubed

1 cup (100 g) celery, sliced

¼ cup (60 g) low sodium mayonnaise

½ cup (115 g) sour cream

2 teaspoons (2 g) dill

1 teaspoon dried parsley

½ teaspoon onion powder

Cook potatoes until done, but not soft. Drain and cool. Combine with celery in a large bowl. Stir together remaining ingredients and pour over potatoes. Stir to coat evenly.

Yield:
6 servings

Nutritional Analysis

Each with:
267 g water; 369 calories (28% from fat, 6% from protein, 66% from carb); 6 g protein; 12 g total fat; 4 g saturated fat; 3 g monounsaturated fat; 4 g polyunsaturated fat; 62 g carb; 6 g fiber; 3 g sugar; 63 mg calcium; 1 mg iron;
45 mg sodium
; 1080 mg potassium; 286 IU vitamin A; 23 mg vitamin C; 14 mg cholesterol

Cold weather makes cold salads less than ideal. So how about a hot salad? I left out the bacon that is traditional in German potato salad, but I can’t say I really missed it. This goes particularly well with pork chops.

6 medium potatoes, cooked and sliced

¼ cup (60 ml) vegetable oil

¾ cup (120 g) onion, chopped

2 tablespoons (16 g) all-purpose flour

2 tablespoons (26 g) sugar

½ teaspoon celery seed

Dash black pepper

¾ cup (175 ml) water

⅛
cup (29 ml) white wine vinegar

Cook potatoes and slice about ¼ inch (0.64 cm) thick. Heat the oil in a large frying pan. Add the onion and sauté until tender but not brown. Stir in the flour, sugar, celery seed, and pepper. Cook over low heat until smooth and bubbly. Stir in water and vinegar. Bring to a boil. Stir in the potatoes and heat thoroughly.

Yield:
6 servings

Nutritional Analysis

Each with:
284 g water; 373 calories (22% from fat, 6% from protein, 72% from carb); 6 g protein; 9 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 5 g polyunsaturated fat; 69 g carb; 6 g fiber; 8 g sugar; 33 mg calcium; 1 mg iron;
17 mg sodium
; 1022 mg potassium; 9 IU vitamin A; 23 mg vitamin C; 0 mg cholesterol

Traditional picnic fare. Feel free to vary the veggies to whatever suits you best. If you aren’t watching your cholesterol, a hard-boiled egg or two would be a nice addition too.

6 medium potatoes, cubed

½ cup (115 g) low sodium mayonnaise

¼ cup (60 g) sour cream

2 teaspoons (6 g) dry mustard

1 teaspoon onion powder

2 tablespoons (40 g) honey

½ teaspoon black pepper

¼ cup (30 g) green bell pepper, chopped

¼ cup (25 g) celery, sliced

Boil potatoes until done, but not soft. Rinse in cold water and allow to cool. Mix together mayonnaise, sour cream, and seasonings. Pour over potatoes and stir to coat. Fold in chopped veggies.

Yield:
6 servings

Nutritional Analysis

Each with:
338 g water; 453 calories (34% from fat, 7% from protein, 59% from carb); 8 g protein; 17 g total fat; 4 g saturated fat; 5 g monounsaturated fat; 7 g polyunsaturated fat; 68 g carb; 7 g fiber; 11 g sugar; 69 mg calcium; 3 mg iron;
55 mg sodium
; 1805 mg potassium; 2799 IU vitamin A; 78 mg vitamin C; 15 mg cholesterol

Spiced rice dish that can be served either chilled or warm. The spices give a Middle Eastern or Indian sort of flavor.

1 cup (185 g) rice, long cooking

2 tablespoons (28 g) unsalted butter

½ cup (80 g) chopped onion

½ teaspoon garlic, minced

½ teaspoon ground ginger

½ teaspoon ground cinnamon

1 bay leaf

¼ teaspoon ground coriander

¼ teaspoon ground black pepper

¼ teaspoon turmeric

¼ teaspoon ground cumin

⅛
teaspoon cayenne pepper

¼ cup (41 g) golden raisins

¼ cup (31 g) toasted slivered almonds

½ cup (50 g) garbanzo beans, cooked and drained

½ cup (65 g) no-salt-added frozen peas, thawed

Place the rice in a colander and rinse under cold running water. Place the rinsed rice in a large bowl and cover with 2 cups of water. Let soak for 30 minutes. Drain and reserve the water for cooking. In a large pot, heat the butter over medium-high heat. Add the onion and cook, stirring, for 3 minutes. Add the garlic and ginger, and cook, stirring, for 45 seconds. Add the cinnamon, bay leaf, coriander, pepper, turmeric, cumin, and cayenne, and cook, stirring, until fragrant, about 45 seconds. Add the rice and cook, stirring, for 2 minutes. Add the reserved soaking liquid and raisins, and bring to a boil. Reduce the heat to low, stir, cover, and simmer until the water is absorbed and the rice is tender, about 20 minutes. Remove from the heat and let sit covered for 15 minutes. Fluff the rice with a fork and transfer to a large bowl. Combine with the almonds, beans, and peas. Serve warm or chilled.

Yield:
4 servings

Nutritional Analysis

Each with:
45 g water; 423 calories (26% from fat, 11% from protein, 64% from carb); 12 g protein; 12 g total fat; 4 g saturated fat; 5 g monounsaturated fat; 2 g polyunsaturated fat; 68 g carb; 8 g fiber; 11 g sugar; 100 mg calcium; 4 mg iron;
26 mg sodium
; 482 mg potassium; 642 IU vitamin A; 5 mg vitamin C; 15 mg cholesterol

For those not familiar with it, couscous is a small pasta popular in Greece, the Middle East, and North Africa. In your favorite health or gourmet food store, you will probably find flavored varieties without salt, but make sure you read the label—the ones found in most grocery stores do contain salt.

1 cup (175 g) couscous

½ cup (90 g) tomato, coarsely chopped

¼ cup (40 g) green onion, minced

¼ cup (30 g) green bell pepper, coarsely chopped

¼ cup (15 g) fresh parsley, minced

4 tablespoons (60 ml) lemon juice

2 ½ tablespoons (35 ml) olive oil

1 teaspoon dried oregano

¼ teaspoon black pepper

Cook couscous according to package directions. Transfer the couscous to a bowl and cool. When cool, break apart with a fork. Add the tomato, green onion, bell pepper, and parsley to the couscous. Put the lemon juice, olive oil, oregano, and black pepper into a small jar. Cover and shake well to blend. Pour over the salad, mixing well.