500 Low Sodium Recipes (45 page)

This dish of sausage and shrimp in a cream sauce gives a nice combination of creaminess with some heat. You could try it over rice, but I prefer it over pasta, giving a flavor that is very like the Creole dishes served in some of New Orleans’ most expensive restaurants. (My diet would be in a shambles if I could get back to Patout’s, down near Tulane University.)

1 tablespoon (15 ml) olive oil

10 shrimp

4 ounces (115 g) Andouille Sausage, sliced (see recipe, page 411)

1 cup (70 g) mushrooms, sliced

½ cup (120 ml) skim milk

2 teaspoons (10 ml) Worcestershire sauce

1 teaspoon Creole seasoning

1 tablespoon (0.4 g) dried parsley

Heat olive oil in a heavy large skillet over medium-high heat. Add shrimp and sausage and sauté until shrimp just turn pink, about 3 minutes. Using a slotted spoon, transfer the shrimp and sausage to a plate. Add the the mushrooms to same skillet and sauté until tender, about 4 minutes. Stir in milk, Worcestershire sauce, and seasoning. Simmer until sauce thickens, about 3 minutes. Return shrimp and sausage to skillet and simmer until shrimp are cooked through, about 1 minute. Sprinkle parsley over top. Serve over pasta.

Yield:
2 servings

Nutritional Analysis

Each with:
137 g water; 349 calories (72% from fat, 20% from protein, 8% from Carb); 17 g protein; 28 g total fat; 8 g saturated fat; 15 g monounsaturated fat; 3 g polyunsaturated fat; 7 g carb; 0 g fiber; 1 g sugar; 108 mg calcium; 2 mg iron;
251 mg sodium
; 429 mg potassium; 350 IU vitamin A; 14 mg vitamin C; 95 mg cholesterol

Another of the classic Cajun dishes, along with gumbo and jambalaya. Etouffee is meat in a brown, tomato-flavored sauce. It’s typically served over rice.

¼ cup (55 g) unsalted butter

1 onion, chopped

1 tablespoon (8 g) all-purpose flour

¾ cup (175 ml) water

2 tablespoons (28 ml) lemon juice

2 tablespoons (32 g) no-salt-added tomato paste

¼ teaspoon cayenne pepper

1 pound (455 g) shrimp

2 tablespoons green onion, sliced

1 tablespoon (0.4 g) dried parsley

Use a saucepan with a tight-fitting lid for etouffee. Melt butter, add onion, and cook over medium heat until tender. Stir in the flour, blend well. Add water, lemon juice, tomato paste, and cayenne. Cook slowly, about 20 minutes, adding more water if necessary. When sauce is done, add shrimp. Cover with lid. Cook until shrimp is done, about 5 minutes. Add green onion and parsley. Serve on steamed rice.

Yield:
4 servings

Nutritional Analysis

Each with:
177 g water; 252 calories (49% from fat, 38% from protein, 13% from carb); 24 g protein; 14 g total fat; 8 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 8 g carb; 1 g fiber; 2 g sugar; 77 mg calcium; 3 mg iron;
180 mg sodium
; 368 mg potassium; 842 IU vitamin A; 11 mg vitamin C; 203 mg cholesterol

Looking for a chili alternative? This could fill the bill. Great flavor and a lot lower in fat. Also a lot lower in sodium than many of the Cajun recipes in this chapter.

1 pound (455 g) black-eyed peas

1 tablespoon (15 ml) olive oil

1 onion, chopped

1 green bell pepper, chopped

½ cup (50 g) celery, chopped

2 cups (475 ml) low sodium chicken broth

1 cup (190 g) brown rice

2 cups (475 ml) no-salt-added diced tomatoes

1 can (4 ounces, or 115 g) chile peppers, diced

2 cloves garlic

Cook black-eyed peas according to package directions. Drain. Heat the olive oil in a large saucepan over medium heat and cook the onion, pepper, and celery until tender. Pour in the chicken broth, and mix in rice, black-eyed peas, diced tomatoes, chiles, and garlic. Bring to a boil, reduce heat to low, and simmer for 45 minutes, or until rice is tender. Add water if soup is too thick.

Yield:
8 servings

Nutritional Analysis

Each with:
156 g water; 129 calories (17% from fat, 11% from protein, 72% from carb); 4 g protein; 3 g total fat; 0 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 24 g carb; 2 g fiber; 3 g sugar; 38 mg calcium; 1 mg iron;
39 mg sodium
; 317 mg potassium; 199 IU vitamin A; 25 mg vitamin C; 0 mg cholesterol

A simple, Creole-style recipe. Any other whitefish can be substituted for the catfish.

2 tablespoons (28 g) unsalted butter

1 cup (160 g) onion, chopped

½ cup (50 g) celery, chopped

½ cup (60 g) green bell pepper, chopped

1 clove garlic, minced

2 cups (475 ml) no-salt-added tomatoes

1 lemon, sliced

1 tablespoon (15 ml) Worcestershire sauce

1 tablespoon (7 g) paprika

1 bay leaf

¼ teaspoon dried thyme

¼ teaspoon hot pepper sauce

2 pounds (910 g) catfish fillets

Melt the butter in a large skillet over medium heat. Add the onion, celery, bell pepper, and garlic. Cook until soft. Add tomatoes and their liquid. Break the tomatoes with a spoon. Add lemon slices, Worcestershire sauce, paprika, bay leaf, thyme, and hot pepper sauce. Cook, stirring occasionally, for about 15 minutes or until the sauce is slightly thickened. Press fish pieces down into sauce and spoon some of the sauce over the top of the fish. Cover the pan and simmer gently until the fish flakes when prodded with a fork, about 5 minutes. Serve over hot cooked rice.

Yield:
6 servings

Nutritional Analysis

Each with:
165 g water; 143 calories (50% from fat, 26% from protein, 24% from carb); 10 g protein; 8 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 9 g carb; 2 g fiber; 4 g sugar; 47 mg calcium; 1 mg iron;
58 mg sodium
; 479 mg potassium; 934 IU vitamin A; 29 mg vitamin C; 35 mg cholesterol

A tomato-based Creole recipe featuring chicken and the “holy trinity” of Cajun and Creole cooking: onions, celery, and peppers.

2 tablespoons (28 ml) olive oil

1 cup (160 g) onion, thinly sliced

1 cup (100 g) celery, chopped

1 cup (120 g) green bell pepper, diced

4 cloves garlic, finely minced

2 cups (140 g) mushrooms, sliced

½ pound (225 g) boneless chicken breast, cubed

2 cups (475 ml) low sodium tomatoes

½ cup (120 ml) white wine

¼ teaspoon red pepper flakes

¼ teaspoon black pepper, freshly ground

1 bay leaf

Heat oil in a large skillet over medium-high heat until hot. Add onion and next 3 ingredients; sauté until crisp-tender. Add mushrooms and cook about 3 minutes, stirring occasionally. Add chicken and next 5 ingredients; cook 25 minutes. Discard bay leaf.

Yield:
4 servings

Nutritional Analysis

Each with:
297 g water; 201 calories (38% from fat, 35% from protein, 28% from carb); 16 g protein; 8 g total fat; 1 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 13 g carb; 3 g fiber; 6 g sugar; 52 mg calcium; 2 mg iron;
79 mg sodium
; 723 mg potassium; 848 IU vitamin A; 48 mg vitamin C; 33 mg cholesterol

Okay, how many of you eat black-eyed peas on New Year’s Day for good luck? This recipe not only gives you the requisite peas, it also is at least a variation of the traditional southern way of eating them (no salt pork allowed, of course) and I like the combination. Actually it’s a recipe we use quite often, even if it’s not New Year’s.

½ pound (125 g) black-eyed peas

1 pound (455 g) ground beef

1 onion

1 cup (100 g) celery, chopped

1 teaspoon dried basil

1 bay leaf

¼ teaspoon hot pepper sauce

1 teaspoon sodium-free bouillon

½ cup (120 ml) water

½ cup (120 ml) low sodium tomato juice

1 cup (165 g) rice, cooked

Cook black-eyed peas according to package directions until almost done. Drain. Brown ground beef, onion, and celery in a large skillet or Dutch oven. Add peas, herbs and spices, bouillon, water, and juice. Simmer until liquid is almost absorbed, about 15 minutes. Remove bay leaf. Stir in rice or serve mixture over rice.

Yield:
8 servings

Nutritional Analysis

Each with:
114 g water; 268 calories (33% from fat, 26% from protein, 41% from carb); 17 g protein; 10 g total fat; 4 g saturated fat; 4 g monounsaturated fat; 0 g polyunsaturated fat; 27 g carb; 2 g fiber; 2 g sugar; 67 mg calcium; 3 mg iron;
68 mg sodium
; 429 mg potassium; 158 IU vitamin A; 5 mg vitamin C; 46 mg cholesterol

I’ve been experimenting with red bean recipes, picking and choosing ingredients and preparations from a number of different sources, for quite a while. This is my favorite so far—it produces a nice “gravy,” with just enough heat without being overpowering and just slightly sweet.

1 pound (455 g) kidney beans

6 cups (1410 ml) water

2 teaspoons (10 ml) hot pepper sauce

½ teaspoon Worcestershire sauce

2 tablespoons (28 ml) vegetable oil

¾ cup (90 g) green bell pepper, chopped

1 cup (160 g) onions, chopped

1 cup (160 g) green onion, chopped

1 clove garlic, minced

2 teaspoons (10 g) brown sugar

¼ cup (28 g) all-purpose flour

Black pepper, to taste

Cajun Seasoning, to taste (see recipe, page 34)

Place beans in a large pot and cover with water. Add hot pepper sauce and Worcestershire and allow to soak overnight. Place oil in a large skillet. Sauté bell pepper, onions, and green onion until onions are soft. Add garlic, brown sugar, and flour. Stir constantly over medium heat until browned, 5 to 6 minutes. Add to pot with beans. Cook over low heat until beans are soft and mixture is thickened, 2 to 3 hours. Stir occasionally, adding water as needed. Add pepper and Cajun seasoning to suit your taste. Serve with white rice.

Yield:
8 servings

Nutritional Analysis

Each with:
220 g water; 217 calories (16% from fat, 21% from protein, 63% from carb); 12 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 35 g carb; 12 g fiber; 3 g sugar; 86 mg calcium; 4 mg iron;
27 mg sodium
; 736 mg potassium; 170 IU vitamin A; 12 mg vitamin C; 0 mg cholesterol

This is a traditional Southern dish … and a way to make a meal out of pieces of meat that might otherwise go to waste.

½ pound (225 g) chicken gizzards

½ pound (225 g) chicken livers

2 tablespoons (28 ml) olive oil

1 ½ cups (240 g) onion, chopped

½ cup (50 g) celery, chopped

¼ cup (30 g) green bell pepper, chopped

2 cloves garlic, minced

1 teaspoon black pepper

⅛
teaspoon cayenne pepper

¼ cup (15 g) parsley, chopped

1 cup (195 g) rice

2 ¼ cups (535 ml) water

Brown meat in oil in large skillet. Add onion, celery, bell pepper, garlic, and seasonings, mix well. Cover. Cook, stirring occasionally, over medium heat until vegetables are tender. Add rice and water. Cover and simmer until rice is tender, about 20 minutes.

Yield:
8 servings

Nutritional Analysis

Each with:
159 g water; 160 calories (35% from fat, 41% from protein, 24% from carb); 17 g protein; 6 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 10 g carb; 1 g fiber; 2 g sugar; 28 mg calcium; 5 mg iron;
48 mg sodium
; 217 mg potassium; 213 IU vitamin A; 15 mg vitamin C; 265 mg cholesterol

Andouille is a traditional Cajun smoked sausage, stuffed in relatively large casings, then cut into thin slices for cooking. My smoker gets too hot to slow-smoke sausage, but I came across a variation of this recipe that used the liquid smoke to impart that flavor. This is not a very hot sausage, the flavor relying mostly on the garlic and smoke, but you could add more cayenne if you desire. I haven’t stuffed any yet, but I want to try that. It does give a nice authentic flavor to recipes when just crumbled and browned.

2 ½ pounds (1 kg) ground pork

2 tablespoons (20 g) garlic, minced

½ teaspoon black pepper

½ teaspoon cayenne pepper

⅛
teaspoon dried thyme

½ tablespoon paprika

⅛
teaspoon bay leaf, ground

⅛
teaspoon dried sage

2 ½ teaspoons (12 ml) liquid smoke

In a large bowl, mix together the ground pork with the garlic, black pepper, cayenne pepper, thyme, paprika, bay leaf, sage, and liquid smoke.

Yield:
10 servings

Nutritional Analysis

Each with:
61 g water; 341 calories (64% from fat, 35% from protein, 1% from carb); 29 g protein; 24 g total fat; 9 g saturated fat; 10 g monounsaturated fat; 2 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 30 mg calcium; 2 mg iron;
83 mg sodium
; 429 mg potassium; 228 IU vitamin A; 2 mg vitamin C; 107 mg cholesterol

Quick breads cover a variety of items, from biscuits and cornbread to muffins and loaves. What they have in common, and the major problem for those of us on low sodium diets, is baking powder and baking soda. The regular versions of both of these contain a lot of sodium. Sodium-free versions are available, but they are often hard to find. There is one health food store near me that carries the baking powder and nowhere to get the baking soda. Fortunately, they can be obtained online from
www.healthyheartmarket.com
or
www.saltwatcher.com.