500 Low Sodium Recipes (34 page)

Yield:
4 servings

Nutritional Analysis

Each with:
53 g water; 43 calories (69% from fat, 5% from protein, 26% from carb); 1 g protein; 3 g total fat; 0 g saturated fat; 3 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 1 g fiber; 2 g sugar; 9 mg calcium; 0 mg iron;
3 mg sodium
; 122 mg potassium; 355 IU vitamin A; 13 mg vitamin C; 0 mg cholesterol

A good way to use up extra zucchini or yellow squash from the garden.

4 zucchini, or yellow squash, sliced

1 medium onion, sliced

1 tablespoon (14 g) unsalted butter, melted

¼ cup (60 g) sour cream

⅛
teaspoon paprika

2 tablespoons (6 g) chives, chopped

2 cups (230 g) low sodium bread crumbs

Cook squash and onion in water until almost tender. Drain. Stir together butter, sour cream, paprika, and chives. Add drained squash. Place in 1 ½-quart (1 ½-L) baking dish sprayed with nonstick vegetable oil spray. Top with bread crumbs. Bake at 350°F (180°C, gas mark 4) for 20 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
28 g water; 189 calories (28% from fat, 11% from protein, 61% from carb); 5 g protein; 6 g total fat; 3 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 28 g carb; 2 g fiber; 3 g sugar; 83 mg calcium; 2 mg iron;
19 mg sodium
; 118 mg potassium; 190 IU vitamin A; 2 mg vitamin C; 9 mg cholesterol

Yes, you can buy salt-free stewed tomatoes. But if stores in your area don’t happen to carry them or you just have extra tomatoes from the garden, you can also make your own and freeze them in quart-size resealable plastic bags for use at a later date.

4 cups (720 g) tomatoes

1 onion, chopped

¾ cup (75 g) celery, chopped

½ cup (60 g) green bell pepper, chopped

3 tablespoons (39 g) sugar

1 bay leaf

⅛
teaspoon black pepper

Core tomatoes; place in boiling water for 15 to 20 seconds, then place in ice water to cool quickly; peel. Cut tomatoes in wedges. In slow cooker, combine all ingredients. Cover and cook on low for 8 to 9 hours. Remove bay leaf. Serve as a side dish or freeze in portions for soups or other recipes.

Yield:
6 servings

Nutritional Analysis

Each with:
132 g water; 54 calories (4% from fat, 8% from protein, 88% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 2 g fiber; 10 g sugar; 21 mg calcium; 0 mg iron;
18 mg sodium
; 315 mg potassium; 918 IU vitamin A; 19 mg vitamin C; 0 mg cholesterol

Sweet and sour red cabbage doesn’t have to be high in sodium. And the slow cooker makes cooking it easy and has plenty of room to make a double or triple batch so you can freeze some for later meals.

4 cups (280 g) red cabbage, shredded

1 onion, chopped

1 apple, peeled and chopped

½ cup (115 g) brown sugar

½ cup (120 ml) cider vinegar

Place vegetables in a slow cooker. Combine sugar and vinegar, pour over vegetables, and stir to mix. Cook on low for 7 to 8 hours.

Yield:
6 servings

Nutritional Analysis

Each with:
109 g water; 109 calories (1% from fat, 4% from protein, 95% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 2 g fiber; 24 g sugar; 49 mg calcium; 1 mg iron;
24 mg sodium
; 276 mg potassium; 671 IU vitamin A; 36 mg vitamin C; 0 mg cholesterol

This makes a nice side dish with some simple grilled meat.

2 cups zucchini, sliced

1/2 onion, chopped

2 tablespoons (16 g) all-purpose flour

1 egg

2 tablespoons (10 g) Parmesan cheese, grated

½ teaspoon dried oregano

⅛
teaspoon garlic powder

Cook zucchini and onion in boiling water until tender. Combine remaining ingredients. Stir into vegetables. Heat the oven to 350°F (180°C, gas mark 4). Pour the mixture into a greased 1 ½-quart (1 ½-L) baking pan and bake it until it is brown (25 to 35 minutes).

Yield:
6 servings

Nutritional Analysis

Each with:
56 g water; 44 calories (33% from fat, 26% from protein, 41% from carb); 3 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 5 g carb; 1 g fiber; 1 g sugar; 38 mg calcium; 1 mg iron;
50 mg sodium
; 143 mg potassium; 145 IU vitamin A; 8 mg vitamin C; 43 mg cholesterol

Great flavor, either as a side dish or to put on a burger or other sandwich.

2 onions

2 tablespoons (28 g) unsalted butter

2 teaspoons (10 ml) sodium-free beef bouillon

½ teaspoon garlic powder

Peel onions. Slice a small section off of one end of each onion and make a small hole in the center. Fill the center of each onion with 1 teaspoon of bouillon, 1 tablespoon (14 g) butter, and ¼ teaspoon garlic powder. Replace the top of the onion and wrap in aluminum foil. Place onions on preheated medium grill and close grill. Cook for 1 hour, or until tender. Cut into bite-size chunks and place in a serving dish with all the juices from the foil.

Yield:
4 servings

Nutritional Analysis

Each with:
55 g water; 79 calories (63% from fat, 4% from protein, 33% from carb); 1 g protein; 6 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carb; 1 g fiber; 3 g sugar; 16 mg calcium; 0 mg iron;
44 mg sodium
; 105 mg potassium; 205 IU vitamin A; 4 mg vitamin C; 15 mg cholesterol

This recipe has been a family favorite for years. Very few changes were needed to make it lower in sodium and more healthy. The salt has been removed and low sodium Swiss cheese used. The butter that used to be mixed with the bread crumbs is gone and you have a recipe that tastes just as good, but is better for you.

16 ounces (455 g) frozen corn

6 ounces (175 ml) evaporated skim milk

3 ounces (85 g) Swiss cheese, shredded, divided

2 eggs

2 tablespoons (20 g) onion, minced

1 cup (115 g) low sodium bread crumbs

Combine corn, milk, about ¾ of the cheese, eggs, and onion. Place in a 10 × 6-inch (25 × 15-cm) greased baking dish. Combine bread crumbs with remaining cheese. Sprinkle on top. Bake at 350°F (180°C, gas mark 4) for 25 to 30 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
96 g water; 197 calories (15% from fat, 18% from protein, 66% from carb); 9 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 34 g carb; 3 g fiber; 7 g sugar; 129 mg calcium; 2 mg iron;
70 mg sodium
; 382 mg potassium; 390 IU vitamin A; 6 mg vitamin C; 83 mg cholesterol

A picnic’s not a picnic without baked beans. These also freeze well, so you might want to make a double batch while you’re at it.

½ pound (225 g) navy beans

4 cups (940 ml) water

1 cup (240 g) Chili Sauce (see recipe, page 47)

¾ cup (120 g) onion, chopped

2 tablespoons (40 g) molasses

2 tablespoons (30 g) brown sugar

1 ½ teaspoons dry mustard

¼ teaspoon garlic powder

1 cup (235 ml) water

Place beans in water in large saucepan. Bring to a boil and cook for 1 minute. Remove from the heat and let stand for 1 hour. Return to heat and simmer until almost done, about 1 hour. Drain. Mix with remaining ingredients. Place in a 1 ½-quart (1 ½-L) baking dish. Cover and bake for 4 hours. Add water if needed during cooking.

Yield:
6 servings

Nutritional Analysis

Each with:
253 g water; 65 calories (4% from fat, 5% from protein, 91% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 1 g fiber; 12 g sugar; 36 mg calcium; 1 mg iron;
17 mg sodium
; 151 mg potassium; 670 IU vitamin A; 9 mg vitamin C; 0 mg cholesterol

This recipe comes to us from the Southern United States, with roots back to Africa. It is sometimes known as Texas caviar. It can be used over a salad, as a side dish, or as a dip with salt-free tortilla chips.

1 ½ cups (150 g) dried black-eyed peas, cooked and drained

½ cup (60 g) green bell pepper, chopped

½ cup (60 g) red bell pepper, chopped

1 clove garlic, minced

1 onion, minced

3 tablespoons (45 ml) red wine vinegar

¼ cup (60 ml) olive oil

½ teaspoon dried thyme

Pour the drained black-eyed peas into a medium-size bowl and add the bell peppers, garlic, and onion. In another bowl, combine the vinegar, olive oil, and thyme to form the marinade. Pour the marinade over the black-eyed pea mixture, cover with plastic wrap, and refrigerate overnight so that the flavors blend, stirring occasionally.

Yield:
4 servings

Nutritional Analysis

Each with:
97 g water; 188 calories (64% from fat, 4% from protein, 32% from carb); 2 g protein; 14 g total fat; 2 g saturated fat; 10 g monounsaturated fat; 1 g polyunsaturated fat; 15 g carb; 4 g fiber; 4 g sugar; 81 mg calcium; 1 mg iron;
4 mg sodium
; 329 mg potassium; 328 IU vitamin A; 29 mg vitamin C; 0 mg cholesterol

Black-eyed peas are a Southern tradition for New Year’s Day. The more you eat on that day, the more prosperous you will be in the coming year. This pea recipe is easy to make and makes a hearty vegetarian meal or a great side dish with pork.

1 cup (225 g) black-eyed peas

4 cups (940 ml) water

3 teaspoons (15 ml) low sodium chicken bouillon

2 cloves garlic, crushed

1 tablespoon (15 ml) vegetable oil

1 tablespoon (2 g) cilantro

1 tablespoon (0.4 g) dried parsley

½ teaspoon black pepper

1 onion, chopped

1 cup (235 ml) low sodium tomatoes

1 cup (195 g) rice, uncooked

Combine black-eyed peas and water in large saucepan; add bouillon and garlic. Bring black-eyed pea mixture to a boil; reduce heat and stir in oil, cilantro, parsley, and pepper. Cover and simmer for 15 minutes. Stir in onion and tomatoes. Cover and simmer for 15 minutes or until black-eyed peas are almost soft. Stir in rice; cover. Cook until rice and black-eyed peas are tender, about 20 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
382 g water; 142 calories (24% from fat, 9% from protein, 68% from carb); 3 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 25 g carb; 3 g fiber; 4 g sugar; 78 mg calcium; 2 mg iron;
78 mg sodium
; 382 mg potassium; 458 IU vitamin A; 19 mg vitamin C; 0 mg cholesterol

Chickpeas or garbanzos are used in a lot of Indian and Middle Eastern cooking. This recipe uses a variety of spices to give them a curried flavor. You can use either canned no-salt-added chickpeas or cook the dried ones according to package directions.

1 tablespoon (11 g) mustard seed

1 tablespoon (15 ml) olive oil

Dash red pepper flakes

½ cup (80 g) shallots, minced

4 cups (400 g) chickpeas, cooked

½ teaspoon turmeric

½ teaspoon cumin

¼ teaspoon ground ginger

¼ cup (15 g) fresh cilantro

In a large saucepan, fry mustard seeds in oil until they begin to pop. Add the red pepper flakes and shallots and sauté until shallots are soft. Add chickpeas, turmeric, cumin, ginger, and enough water to prevent sticking. Simmer for 15 minutes, sprinkle with cilantro, and serve.

Yield:
6 servings

Nutritional Analysis

Each with:
78 g water; 219 calories (23% from fat, 19% from protein, 59% from carb); 11 g protein; 6 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 2 g polyunsaturated fat; 33 g carb; 9 g fiber; 5 g sugar; 71 mg calcium; 4 mg iron;
11 mg sodium
; 393 mg potassium; 309 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

Not really a recipe as much as an idea. Sweet potatoes are almost always boiled. Take a tip from restaurants like the Lone Star Steakhouse and bake them instead. A little sprinkle of brown sugar and cinnamon will help you forget about adding butter to them. They are an excellent source of vitamins A and C.

4 sweet potatoes

¼ cup (60 g) brown sugar

1 teaspoon ground cinnamon

Scrub potatoes and score the skin with a knife to allow the steam to escape. Bake at 375°F (190°C, gas mark 5) until done, about 45 minutes. Sprinkle with brown sugar and cinnamon.

Yield:
4 servings

Nutritional Analysis

Each with:
121 g water; 168 calories (1% from fat, 5% from protein, 94% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 41 g carb; 4 g fiber; 22 g sugar; 59 mg calcium; 2 mg iron;
46 mg sodium
; 398 mg potassium; 2 IU vitamin A; 19 mg vitamin C; 0 mg cholesterol