500 Low Sodium Recipes (17 page)

Yield:
6 servings

Nutritional Analysis

Each with:
144 g water; 163 calories (33% from fat, 33% from protein, 34% from carb); 13 g protein; 6 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 14 g carb; 2 g fiber; 3 g sugar; 149 mg calcium; 1 mg iron;
132 mg sodium
; 315 mg potassium; 759 IU vitamin A; 18 mg vitamin C; 103 mg cholesterol

A Spanish-flavored chicken and rice dish. This uses turmeric rather than the more traditional, and more expensive, saffron.

1 ¼ pounds (570 g) boneless chicken breast, cut into strips

1 tablespoon (15 ml) olive oil

1 onion, chopped

2 cloves garlic, minced

2 ¼ cups (535 ml) low sodium chicken broth

1 cup (185 g) long-grain rice, uncooked

1 teaspoon dried oregano, crushed

½ teaspoon paprika

¼ teaspoon black pepper

⅛
teaspoon ground turmeric

2 cups (475 ml) low sodium stewed tomatoes, cut up

1 medium red bell pepper, cut into strips

¾ cup (98 g) frozen peas

Rinse chicken; pat dry with paper towels. In a 10-inch (25-cm) skillet, cook chicken, half at a time, in hot oil until no longer pink. Remove chicken from skillet. Add onion and garlic to skillet; cook until tender but not brown. Remove skillet from heat. Add broth, uncooked rice, oregano, paprika, black pepper, and turmeric. Bring to boiling. Reduce heat. Simmer covered for about 15 minutes. Add undrained tomatoes, bell pepper, and frozen peas to skillet. Cover and simmer about 5 minutes more or until rice is tender. Stir in cooked chicken. Cook and stir about 1 minute more or until heated through.

Yield:
6 servings

Nutritional Analysis

Each with:
294 g water; 291 calories (12% from fat, 38% from protein, 49% from carb); 28 g protein; 4 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 36 g carb; 3 g fiber; 5 g sugar; 66 mg calcium; 3 mg iron;
122 mg sodium
; 652 mg potassium; 1434 IU vitamin A; 64 mg vitamin C; 55 mg cholesterol

This is one of those “variation” sorts of things. When I made it with chicken, it seemed to be more popular than the traditional hamburger version, but perhaps that’s just because it was something different.

2 tablespoons (16 g) cornstarch

1 cup (235 ml) low sodium chicken broth

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

12 ounces (340 g) frozen mixed vegetables

3 cups (675 g) mashed potatoes

Mix the cornstarch with the broth. Heat until thickened and bubbly. Stir in chicken. Place in bottom of a 9 × 9-inch (23 × 23-cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Heat under broiler until potatoes start to brown.

Yield:
6 servings

Nutritional Analysis

Each with:
110 g water; 201 calories (12% from fat, 29% from protein, 59% from carb); 14 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 29 g carb; 4 g fiber; 3 g sugar; 29 mg calcium; 1 mg iron;
92 mg sodium
; 475 mg potassium; 21 IU vitamin A; 22 mg vitamin C; 31 mg cholesterol

This is similar to the recipe for country captain soup, a curried chicken dish that supposedly came to England from India originally.

6 chicken thighs

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

1 onion, chopped

½ teaspoon garlic powder

½ cup (65 g) frozen peas

1 ½ tablespoons (7.3 g) curry powder

Place chicken in a 9 × 13-inch (23 × 33-cm) baking dish. Mix other ingredients together and pour over chicken. Bake at 350°F (180°C, gas mark 4) until chicken is done, about 45 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
135 g water; 89 calories (19% from fat, 43% from protein, 37% from carb); 10 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 9 g carb; 2 g fiber; 4 g sugar; 43 mg calcium; 2 mg iron;
54 mg sodium
; 347 mg potassium; 427 IU vitamin A; 14 mg vitamin C; 34 mg cholesterol

I’m fond of curries. They make a particularly nice slow-cooker meal because they fill the house with such a great aroma for you to come home to. This one calls for a number of spices that are typical of curry powder. If you have a favorite curry powder on the shelf, you could substitute a couple of tablespoons of that for the other spices.

5 medium potatoes, diced

1 green bell pepper, coarsely chopped

1 medium onion, coarsely chopped

1 pound (455 g) boneless chicken breast, cubed

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

1 tablespoon (6 g) coriander

1 ½ tablespoons (10.5 g) paprika

1 tablespoon (5.5 g) ground ginger

¼ teaspoon cayenne pepper

½ teaspoon turmeric

¼ teaspoon ground cinnamon

⅛
teaspoon cloves

1 cup (235 ml) low sodium chicken broth

2 tablespoons (28 ml) cold water

4 tablespoons (32 g) cornstarch

Place vegetables in slow cooker. Place chicken on top. Mix together tomatoes, spices, and chicken broth. Pour over chicken. Cook on low for 8 to 10 hours or on high for 5 to 6 hours. Remove meat and vegetables. Turn heat to high. Stir cornstarch into water. Add to slow cooker. Cook until sauce is slightly thickened, 15 to 20 minutes.

Yield:
5 servings

Nutritional Analysis

Each with:
433 g water; 346 calories (3% from fat, 12% from protein, 85% from carb); 11 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 76 g carb; 8 g fiber; 7 g sugar; 77 mg calcium; 3 mg iron;
55 mg sodium
; 1432 mg potassium; 1363 IU vitamin A; 65 mg vitamin C; 9 mg cholesterol

This is another one of those flavorful, aromatic meals that it’s so nice to open the door and find waiting when you get home on a winter’s evening. It’s also easy enough to make that you can easily throw it in the slow cooker as you’re heading out the door in the morning.

1 onion, quartered

4 chicken thighs, skinned

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

2 tablespoons (12.5 g) curry powder

¼ teaspoon garlic powder

6 ounces (170 g) no-salt-added frozen peas

Place the onion in the bottom of the slow cooker. Layer the chicken on top. Combine the remaining ingredients and pour over. Cook on low for 8 to 10 hours or on high for 4 to 5 hours.

Yield:
4 servings

Nutritional Analysis

Each with:
205 g water; 128 calories (16% from fat, 36% from protein, 49% from carb); 12 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 16 g carb; 5 g fiber; 7 g sugar; 72 mg calcium; 3 mg iron;
80 mg sodium
; 508 mg potassium; 1109 IU vitamin A; 24 mg vitamin C; 34 mg cholesterol

I learned this dish from our next-door neighbor two houses ago. Anyone who knows Kay Stratton down in Myrtle Beach can tell her that her chicken bake is now famous. The “broccoli soup” is a variation of a condensed cream of vegetable soup that I’ve been making for a long while and can be varied by using different veggies.

1 ½ cups (292 g) uncooked rice

1 ½ cups (355 ml) low sodium chicken broth

1 ½ cups (355 ml) water

12 ounces (340 g) frozen broccoli

6 chicken thighs

For soup:

½ cup (125 g) frozen broccoli, chopped

½ cup (80 g) onion, chopped

¼ teaspoon garlic powder

1 tablespoon (0.4 g) dried parsley

½ cup (120 ml) low sodium chicken broth

⅔
cup (157 ml) skim milk

2 tablespoons (16 g) cornstarch

To make soup: Cook broccoli, onion, and spices in chicken broth until soft. Process in a blender or food processor until well pureed. Shake together milk and cornstarch until dissolved. Cook and stir until thick. Stir in veggie mixture. Mix together rice, soup, broth, and water in the bottom of a 9 × 13-inch (23 × 33-cm) roasting pan. Stir in remaining broccoli. Top with chicken pieces. Bake at 375°F (190°C, gas mark 5) until chicken is done and rice soft, about 1 hour.

Yield:
6 servings

Nutritional Analysis

Each with:
302 g water; 152 calories (12% from fat, 35% from protein, 53% from carb); 14 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 20 g carb; 1 g fiber; 1 g sugar; 94 mg calcium; 2 mg iron;
141 mg sodium
; 455 mg potassium; 1955 IU vitamin A; 60 mg vitamin C; 35 mg cholesterol

This is a good way to use up a few fresh vegetables. It makes a simple one-dish meal that’s perfect for a warm evening with just a little homemade bread.

8 ounces (230 g) linguine or spaghetti

2 tablespoons (30 ml) vegetable oil

2 small zucchini, cut into strips

½ cup (35 g) mushrooms, sliced

1 clove garlic, minced

½ teaspoon dried basil

1 cup (235 ml) skim milk

2 cups (220 g) chicken, cooked and cubed

⅛
teaspoon black pepper

6 roma tomatoes, sliced

2 tablespoons (10 g) Parmesan cheese, grated

Cook linguine or spaghetti according to package directions. In a skillet, heat the oil. Add the zucchini, mushrooms, garlic, and basil. Cook and stir until zucchini is crisp-tender, 2 to 3 minutes. Drain pasta and return to pan. Stir in milk, chicken, pepper, and zucchini mixture and heat through. Add tomatoes and cheese. Toss and serve.

Yield:
6 servings

Nutritional Analysis

Each with:
76 g water; 301 calories (31% from fat, 29% from protein, 40% from carb); 21 g protein; 10 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 4 g polyunsaturated fat; 30 g carb; 1 g fiber; 0 g sugar; 103 mg calcium; 1 mg iron;
104 mg sodium
; 302 mg potassium; 146 IU vitamin A; 1 mg vitamin C; 80 mg cholesterol

A chicken-and-dumplings variation that is topped with mashed potatoes. As previously mentioned, make sure you read the label when you buy instant mashed potato flakes. Some brands contain large amounts of sodium, especially those that require only hot water. The figures included here assume eight servings of mashed potatoes, prepared according to package directions with unsalted butter and skim milk.

1 chicken

2 cups (475 ml) low sodium chicken broth

1 onion, coarsely chopped

2 cups (260 g) carrot, sliced

6 ounces (170 g) no-salt-added frozen peas

1 tablespoon (0.4 g) dried parsley

1 teaspoon dried thyme

⅔
cup (73 g) all-purpose flour

1 cup (235 ml) water

6 cups (1350 g) mashed potatoes

Place chicken and broth in a slow cooker or Dutch oven and cook until chicken is done. Remove chicken from broth, debone, and chop coarsely. Strain fat from broth and add enough water to make 5 cups (1175 ml). Return broth to ovenproof Dutch oven. Add onion, carrot, peas, and spices and cook until carrots are tender. Add flour to water in a jar with a tight-fitting lid. Shake until dissolved. Add to broth and cook until thickened. Stir in chicken. Prepare mashed potatoes and drop onto top of chicken mixture. Place under broiler until potatoes start to brown.

Yield:
8 servings

Nutritional Analysis

Each with:
111 g water; 231 calories (4% from fat, 19% from protein, 77% from carb); 11 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 45 g carb; 5 g fiber; 4 g sugar; 36 mg calcium; 2 mg iron;
96 mg sodium
; 609 mg potassium; 4360 IU vitamin A; 36 mg vitamin C; 17 mg cholesterol

Many people assume that liver is high in sodium. While it’s a bit higher than most other meats and does contain a lot of cholesterol, if you are careful about the portion size it can be a way to add variety to the diet.

1 cup (160 g) onion, chopped

2 tablespoons (28 g) unsalted butter

½ pound (225 g) chicken livers

8 ounces (225 g) mushrooms, sliced

1 tablespoon (7 g) paprika

1 cup (230 g) sour cream

Cook onion in butter until just tender. Add livers and mushrooms. Stir in paprika. Cover and cook over low heat until livers are done, about 10 minutes. Stir in sour cream and cook until just heated. Serve over rice or noodles.

Yield:
4 servings

Nutritional Analysis

Each with:
151 g water; 262 calories (68% from fat, 18% from protein, 14% from carb); 12 g protein; 20 g total fat; 12 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 10 g carb; 2 g fiber; 3 g sugar; 85 mg calcium; 5 mg iron;
60 mg sodium
; 445 mg potassium; 15 mg vitamin C; 221 mg cholesterol