500 Low Sodium Recipes (19 page)

¼ teaspoon dry mustard

½ teaspoon garlic powder

⅛
teaspoon dried sage

⅛
teaspoon dried oregano

1 tablespoon (7 g) Italian seasoning

⅛
teaspoon caraway seed

½ teaspoon dill weed

¼ teaspoon dried rosemary

¼ teaspoon cilantro

¼ teaspoon dried basil

⅛
teaspoon ground ginger

1 tablespoon (15 ml) Worcestershire sauce

1 teaspoon ground cinnamon

1 teaspoon hot pepper sauce

1 tablespoon (15 ml) liquid smoke

2 pounds (910 g) beef ribs

Combine all ingredients except ribs. Allow to sit overnight so flavor can develop. Grill the ribs so they are not directly over the coals until done, 1 ½ to 2 hours, basting with sauce occasionally. Ribs can also be cooked in a 350°F (180°C, gas mark 4) oven in a roasting pan covered with foil for 2 hours.

Yield:
4 servings

Nutritional Analysis

Each with:
210 g water; 394 calories (45% from fat, 48% from protein, 7% from carb); 46 g protein; 19 g total fat; 8 g saturated fat; 8 g monounsaturated fat; 1 g polyunsaturated fat; 6 g carb; 1 g fiber; 3 g sugar; 50 mg calcium; 6 mg iron;
181 mg sodium
; 1017 mg potassium; 275 IU vitamin A; 11 mg vitamin C; 134 mg cholesterol

Fresh ground beef works better than previously frozen for this recipe. Don’t succumb to the bread-crumbs-and-eggs suggestions for burgers. That’s just filler … we have a separate recipe for meat loaf.

1 ¼ pounds (570 g) ground beef

¼ teaspoon garlic powder

½ teaspoon onion powder

1 tablespoon (15 ml) Worcestershire sauce

2 tablespoons (30 g) Dijon mustard

½ teaspoon black pepper, freshly ground

Mix all ingredients together. Form into 4 patties, taking care not to compress them more than necessary. Grill or panfry.

Yield:
4 servings

Nutritional Analysis

Each with:
89 g water; 372 calories (58% from fat, 40% from protein, 2% from carb); 36 g protein; 24 g total fat; 9 g saturated fat; 10 g monounsaturated fat; 1 g polyunsaturated fat; 2 g carb; 0 g fiber; 0 g sugar; 19 mg calcium; 4 mg iron;
117 mg sodium
; 492 mg potassium; 15 IU vitamin A; 7 mg vitamin C; 115 mg cholesterol

There used to be a packaged mix for these, as well as a number of other Asian dishes, but they seem to have faded from the scene before I had a chance to banish them because of the sodium content. I don’t know what it was, but it had to be bad. These are not.

1 ½ pounds (680 g) ground beef

2 cups (500 g) oriental vegetable mix, drained

½ teaspoon Oriental Seasoning mixture (see recipe, page 29)

¼ teaspoon ground ginger

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

Combine all ingredients. Shape into 6 patties. Grill or fry to desired doneness.

Yield:
6 servings

Nutritional Analysis

Each with:
100 g water; 326 calories (51% from fat, 41% from protein, 8% from carb); 32 g protein; 18 g total fat; 7 g saturated fat; 8 g monounsaturated fat; 1 g polyunsaturated fat; 6 g carb; 2 g fiber; 1 g sugar; 22 mg calcium; 3 mg iron;
87 mg sodium
; 446 mg potassium; 0 IU vitamin A; 1 mg vitamin C; 98 mg cholesterol

I got this recipe from a friend in Arkansas before I went on the low sodium diet, and it became an instant family favorite. The only changes I made were eliminating the salt in the meat mixture and using no-salt-added tomato sauce. It’s a simple loaf with only a few ingredients, which my kids seemed to appreciate. The sauce is the real star here, a sweet-and-sour barbecuey marvel that is worlds away from plain tomato sauce or, heaven forbid, tomato soup. It gives the whole house a wonderful aroma while it cooks. I always make at least a double recipe … this is the kind of thing that makes you forget the 3-ounce (85-g) portion thing pretty quickly, and it makes great sandwiches.

1 ½ pounds (680 g) ground beef

1 cup (115 g) low sodium bread crumbs

1 onion, finely chopped

1 egg

¼ teaspoon black pepper

8 ounces (230 g) no-salt-added tomato sauce

½ cup (120 ml) water

2 teaspoons (10 ml) Worcestershire sauce

3 tablespoons (45 ml) vinegar

2 tablespoons (30 ml) mustard

3 tablespoons (45 g) brown sugar

Mix together beef, bread crumbs, onion, egg, and pepper and one-half the tomato sauce. Form into 1 large loaf or 2 small ones. Mix remaining ingredients together and pour over loaves. Bake at 350°F for 1 ½ hours.

Yield:
6 servings

Nutritional Analysis

Each with:
157 g water; 429 calories (44% from fat, 31% from protein, 24% from carb); 33 g protein; 21 g total fat; 8 g saturated fat; 9 g monounsaturated fat; 1 g polyunsaturated fat; 26 g carb; 2 g fiber; 11 g sugar; 67 mg calcium; 4 mg iron;
116 mg sodium
; 625 mg potassium; 188 IU vitamin A; 9 mg vitamin C; 133 mg cholesterol

This is another quick sandwich meal that will cook while you are out. Small children and teenagers seem to like this too, so it’s great for a party or family get-together.

1 ½ pounds (680 g) ground beef

1 onion, chopped

1 cup (240 g) low sodium ketchup

1 green bell pepper, chopped

2 tablespoons (30 g) brown sugar

½ teaspoon garlic powder

2 tablespoons (30 g) prepared mustard

3 tablespoons (45 ml) vinegar

1 tablespoon (15 ml) Worcestershire sauce

1 teaspoon chili powder

In a skillet, brown beef and onion. Drain. Stir together remaining ingredients in slow cooker. Stir in meat and onion mixture. Cook on low for 6 to 8 hours or on high for 3 to 4 hours.

Yield:
8 servings

Nutritional Analysis

Each with:
109 g water; 278 calories (46% from fat, 32% from protein, 22% from carb); 22 g protein; 14 g total fat; 6 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 15 g carb; 1 g fiber; 12 g sugar; 24 mg calcium; 3 mg iron;
77 mg sodium
; 511 mg potassium; 481 IU vitamin A; 24 mg vitamin C; 69 mg cholesterol

We discovered this recipe years ago. In fact, we acquired it by copying it from a cookbook while standing in a grocery store. I seem to recall we were looking for a recipe to take to some get-together, and it’s served that purpose many times over the years. The meatballs are good by themselves, but better if allowed to simmer in the sauce in a slow cooker for a few hours. Don’t be afraid of the amount of onion in the sauce. It may not have been the inspiration for our old family phrase “you can never have too many onions,” but it certainly exemplifies that. The recipe has been modified to reduce the sodium with low sodium tomato paste, eliminating the salt and changing garlic salt to garlic powder.

1 ½ pounds (680 g) ground beef

3 eggs

¼ cup (25 g) Parmesan cheese, grated

½ teaspoon garlic powder

1 tablespoon (4 g) dried parsley

½ tablespoon dried oregano

4 slices bread, low sodium, crumbled

3 onions, chopped

6 ounces (170 g) no-salt-added tomato paste

1 ½ cups (355 ml) water

½ cup (120 ml) red wine vinegar

3 tablespoons (45 g) brown sugar

Combine beef, eggs, cheese, seasonings, and bread. Form into 1-inch (2.5-cm) balls. Bake at 375°F (190°C, gas mark 5) for 30 to 40 minutes, turning once. Sauté onions in a few tablespoons of the meat drippings. Combine onions, tomato paste, water, vinegar, and brown sugar and place in slow cooker. Add meatballs. Stir to mix and cook on low for several hours.

Yield:
6 servings

Nutritional Analysis

Each with:
242 g water; 429 calories (48% from fat, 33% from protein, 19% from carb); 35 g protein; 23 g total fat; 9 g saturated fat; 10 g monounsaturated fat; 1 g polyunsaturated fat; 20 g carb; 2 g fiber; 14 g sugar; 106 mg calcium; 5 mg iron;
218 mg sodium
; 827 mg potassium; 663 IU vitamin A; 11 mg vitamin C; 219 mg cholesterol

This recipe was sent in by newsletter subscriber Carol. She had converted an old favorite recipe to a low sodium version by leaving out the salt and cheese and using no-salt-added tomatoes. She commented that it was not only delicious but also hearty. After trying it, I agree on both counts.

2 pounds (910 g) round steak

¼ cup (28 g) all-purpose flour

⅛
teaspoon black pepper

3 tablespoons (45 ml) vegetable oil

1 onion, sliced

½ teaspoon dried oregano

¼ teaspoon garlic powder

½ cup (50 g) celery, chopped

½ cup (60 g) green bell pepper, chopped

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

¼ cup (60 ml) water

Pound meat with meat mallet to tenderize; set aside. In a pie plate, combine flour and black pepper. Dredge meat in flour mixture. Reserve flour mixture. Brown both sides of meat in the vegetable oil in a 4-quart (4-L) casserole dish. Add onion; cook until transparent. Stir in reserved flour mixture, oregano, garlic powder, celery, bell pepper, tomatoes with liquid, and water. Be sure meat is covered with liquid. Cover and cook at 350°F (180°C, gas mark 4) for 45 to 55 minutes or until meat is tender, stirring every 15 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
212 g water; 411 calories (40% from fat, 49% from protein, 10% from carb); 49 g protein; 18 g total fat; 6 g saturated fat; 8 g monounsaturated fat; 2 g polyunsaturated fat; 11 g carb; 2 g fiber; 4 g sugar; 44 mg calcium; 6 mg iron;
94 mg sodium
; 733 mg potassium; 202 IU vitamin A; 23 mg vitamin C; 145 mg cholesterol

Another comfort food. Perfect with mashed potatoes.

2 tablespoons (16 g) all-purpose flour

1 ½ cups (355 ml) low sodium beef broth

1 ½ pounds (680 g) ground beef

1 cup (70 g) mushrooms, chopped

Mix together the flour and broth until blended. Form the beef into 4 patties. Brown lightly on each side. Add the broth mixture and mushrooms and simmer until the gravy is thickened and the beef is done.

Yield:
4 servings

Nutritional Analysis

Each with:
202 g water; 458 calories (57% from fat, 40% from protein, 3% from carb); 45 g protein; 28 g total fat; 11 g saturated fat; 12 g monounsaturated fat; 1 g polyunsaturated fat; 4 g carb; 0 g fiber; 0 g sugar; 20 mg calcium; 5 mg iron;
155 mg sodium
; 666 mg potassium; 0 IU vitamin A; 1 mg vitamin C; 138 mg cholesterol

This is another one of those recipes that can end up with more fat than you want if you aren’t careful. Use only enough oil to brown the flour.

½ cup (55 g) plus 2 tablespoons (16 g) all-purpose flour, divided

½ teaspoon black pepper

1 pound (455 g) round steak, cut into pieces and pounded to 1/4 inch (0.64 cm)

2 tablespoons (30 ml) vegetable oil

½ cup (120 ml) low sodium beef broth

½ cup (120 ml) skim milk

Stir together 1/2 cup (55 g) of the flour and the pepper. Dredge steak in the mixture until covered in flour. Heat the oil in a skillet and quickly cook the steak on both sides until the flour gets brown and crispy. Remove from skillet. Shake together the broth, milk, and remaining 2 tablespoons (16 g) flour. Add to the skillet. Cook and stir until thickened, scraping any bits of meat and browned flour from the bottom.

Yield:
4 servings

Nutritional Analysis

Each with:
125 g water; 377 calories (39% from fat, 43% from protein, 18% from carb); 39 g protein; 16 g total fat; 4 g saturated fat; 5 g monounsaturated fat; 4 g polyunsaturated fat; 17 g carb; 1 g fiber; 0 g sugar; 56 mg calcium; 5 mg iron;
88 mg sodium
; 455 mg potassium; 63 IU vitamin A; 1 mg vitamin C; 109 mg cholesterol

In this classic pot roast with vegetables, we’ve reduced the fat by using round steak rather than the more common chuck.

2 pounds (910 g) beef round steak

2 cups (475 ml) low sodium beef broth

1 onion, quartered

1 cup (130 g) carrot, sliced

6 medium potatoes, peeled and cut into large pieces

8 ounces (225 g) mushrooms, cut in half

Place all ingredients in a roasting pan. Cover and cook in a 325°F (170°C, gas mark 3) oven until tender, about 2 hours.

Yield:
6 servings

Nutritional Analysis

Each with:
372 g water; 466 calories (15% from fat, 53% from protein, 32% from carb); 61 g protein; 8 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 0 g polyunsaturated fat; 36 g carb; 4 g fiber; 4 g sugar; 47 mg calcium; 7 mg iron;
125 mg sodium
; 1498 mg potassium; 2570 IU vitamin A; 37 mg vitamin C; 136 mg cholesterol