500 Low Sodium Recipes (28 page)

1 cup (130 g) frozen corn

Mix first 7 ingredients in slow cooker. Place turkey on top of bean mixture. Cook on low for 8 to 10 hours. Dissolve flour in water. Turn to high, add corn and flour mixture, and cook 30 minutes longer.

Yield:
6 servings

Nutritional Analysis

Each with:
332 g water; 330 calories (12% from fat, 44% from protein, 44% from carb); 36 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 37 g carb; 10 g fiber; 2 g sugar; 104 mg calcium; 6 mg iron;
128 mg sodium
; 966 mg potassium; 79 IU vitamin A; 5 mg vitamin C; 58 mg cholesterol

I keep experimenting with chili recipes. This one will be entered into the next chili cook-off at work. Sautéing the spices seems to give it a deeper, more complex flavor.

1 pound (455 g) kidney beans

2 pounds (910 g) beef chuck

2 onions, coarsely chopped

2 cloves garlic

1 green bell pepper, coarsely chopped

2 tablespoons (28 ml) olive oil

2 tablespoons (15 g) chili powder

1 tablespoon (7 g) cumin

1 teaspoon dried oregano

1 teaspoon cilantro

½ teaspoon black pepper

1 jalapeño pepper, chopped

1 can (28 ounces) no-salt-added tomato puree

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

Soak kidney beans overnight. Drain and add fresh water. Simmer until tender. Coarsely grind beef (or chop into cubes no bigger than ½ inch [1 ¼ cm]). Sauté beef, onions, garlic, and pepper in oil until beef is browned on all sides. Add spices and continue sautéing an additional 5 minutes. Transfer to slow cooker. Stir in tomato puree and tomatoes. Drain beans and add to slow cooker. Stir to mix, cover, and cook on low for 4 to 5 hours.

Yield:
8 servings

Nutritional Analysis

Each with:
263 g water; 389 calories (59% from fat, 23% from protein, 18% from carb); 23 g protein; 26 g total fat; 9 g saturated fat; 12 g monounsaturated fat; 1 g polyunsaturated fat; 18 g carb; 4 g fiber; 9 g sugar; 73 mg calcium; 6 mg iron;
93 mg sodium
; 1031 mg potassium; 1268 IU vitamin A; 39 mg vitamin C; 83 mg cholesterol

This is a variation of a chili recipe that took second place at the Virginia State Fair.

1 pound (455 g) boneless chicken breast, cubed

1 medium onion

1 ½ teaspoons garlic powder

1 tablespoon (15 ml) vegetable oil

4 cups (900 g) no-salt-added great northern beans

2 cups (475 ml) low sodium chicken broth

4 ounces (115 g) chopped chile peppers

1 teaspoon ground cumin

1 teaspoon dried oregano

½ teaspoon black pepper

¼ teaspoon cayenne pepper

1 cup (230 g) sour cream

In a large saucepan, sauté chicken, onion, and garlic powder in oil until chicken is no longer pink. Add beans, broth, chiles, and seasonings. Bring to a boil. Reduce heat; simmer uncovered for 30 minutes. Remove from heat; stir in sour cream.

Yield:
8 servings

Nutritional Analysis

Each with:
207 g water; 269 calories (30% from fat, 34% from protein, 36% from carb); 23 g protein; 9 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 2 g polyunsaturated fat; 25 g carb; 6 g fiber; 1 g sugar; 87 mg calcium; 3 mg iron;
99 mg sodium
; 660 mg potassium; 474 IU vitamin A; 5 mg vitamin C; 46 mg cholesterol

Salad dressing is often one of the more difficult things to find in low sodium versions. I’ve seen a couple here locally, but quite honestly, the taste wasn’t anything to write home about. The best seem to be fruit-flavored and vinaigrette ones, and that just doesn’t go with everything. However, all is not lost. We have in this chapter an assortment of dressings that are low in sodium but also taste good. Some are almost sodium-free. Others may contain 30 to 40 mg per 2-tablespoon (28-ml) serving, but that is much less than commercial ones and something almost anyone can work into their diet. We also have some salad ideas to put the dressings on, including some meal-size ones. And to finish the chapter off there are delicious recipes for coleslaw, potato, pasta, and other side-dish salads.

This was the winner from my long-term experimenting. It is the best reasonably low sodium recipe for blue cheese dressing I’ve found so far. The key seems to be the use of “real” blue cheese for flavor, and that is where the majority of the sodium comes from. I found blue cheese with sodium content from 310 mg per ounce to well over 400 mg per ounce.

2 ounces (55 g) blue cheese

1 cup (225 g) low sodium mayonnaise

½ cup (115 g) sour cream

½ cup (120 ml) low sodium buttermilk

Combine ingredients and chill overnight.

Yield:
20 servings

Nutritional Analysis

Each with:
13 g water; 104 calories (92% from fat, 4% from protein, 3% from carb); 1 g protein; 11 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 4 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 31 mg calcium; 0 mg iron;
43 mg sodium
; 29 mg potassium; 91 IU vitamin A; 0 mg vitamin C; 11 mg cholesterol

Although some reduced-sodium varieties of buttermilk are available, I haven’t been able to find them around here. You can also make this with the nonfat buttermilk powder, but I just used the regular buttermilk.

¼ cup (60 g) low sodium mayonnaise

½ cup (120 ml) buttermilk

1 tablespoon (10 g) minced onion

2 teaspoons (2 g) dill

1 teaspoon dried basil

1 tablespoon (0.4 g) dried parsley

¼ tablespoon garlic powder

Dash cayenne pepper

Combine ingredients in a blender or food processor and process until smooth. Refrigerate several hours or overnight before serving to allow flavor to develop.

Yield:
6 servings

Nutritional Analysis

Each with:
21 g water; 79 calories (84% from fat, 5% from protein, 11% from carb); 1 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 3 g polyunsaturated fat; 2 g carb; 0 g fiber; 1 g sugar; 37 mg calcium; 0 mg iron;
25 mg sodium
; 68 mg potassium; 115 IU vitamin A; 2 mg vitamin C; 6 mg cholesterol

A quick and easy way to a Caesar salad taste. This eliminates some of the traditional ingredients like coddled eggs and anchovies without detracting from the flavor of the finished product.

½ cup (120 ml) olive oil

1 clove garlic, minced

1 tablespoon (15 ml) lemon juice

2 tablespoons (30 ml) red wine vinegar

½ teaspoon Worcestershire sauce

Mix together dressing ingredients. Shake well in a jar with a tight-fitting lid.

Yield:
6 servings

Nutritional Analysis

Each with:
7 g water; 161 calories (98% from fat, 0% from protein, 2% from carb); 0 g protein; 18 g total fat; 2 g saturated fat; 13 g monounsaturated fat; 2 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 2 mg calcium; 0 mg iron;
2 mg sodium
; 14 mg potassium; 1 IU vitamin A; 2 mg vitamin C; 0 mg cholesterol

A simple Italian vinaigrette dressing.

¼ cup (60 ml) vegetable oil

½ cup (120 ml) cider vinegar

2 tablespoons (30 g) Dijon mustard

½ teaspoon garlic powder

½ teaspoon black pepper

½ teaspoon sugar

1 teaspoon dried basil

1 teaspoon dried oregano

½ teaspoon dried rosemary

Combine all ingredients in a jar with a tight-fitting lid. Shake well.

Yield:
6 servings

Nutritional Analysis

Each with:
23 g water; 90 calories (89% from fat, 1% from protein, 10% from carb); 0 g protein; 9 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 5 g polyunsaturated fat; 2 g carb; 0 g fiber; 2 g sugar; 12 mg calcium; 0 mg iron;
7 mg sodium
; 40 mg potassium; 31 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

This is not only good as a salad dressing, but does very nicely for pasta salad.

½ cup (115 g) low sodium mayonnaise

½ cup (115 g) sour cream

1 tablespoon (15 ml) olive oil

2 tablespoons (28 ml) cider vinegar

1 tablespoon (7 g) Italian seasoning

1 teaspoon dried basil

½ teaspoon garlic powder

½ teaspoon black pepper

Combine all ingredients. Store in a covered container in the refrigerator.

Yield:
10 servings

Nutritional Analysis

Each with:
13 g water; 118 calories (94% from fat, 2% from protein, 5% from carb); 1 g protein; 13 g total fat; 3 g saturated fat; 4 g monounsaturated fat; 4 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 22 mg calcium; 0 mg iron;
10 mg sodium
; 34 mg potassium; 133 IU vitamin A; 0 mg vitamin C; 12 mg cholesterol

This dressing is better if you make it ahead of time and let it sit at least overnight so the herbs soften and the flavor develops.

½ cup (120 ml) buttermilk

1 cup (225 g) low sodium mayonnaise

1 teaspoon onion powder

1 teaspoon dried parsley

1 ½ teaspoons (6 g) sugar

½ teaspoon garlic powder

½ teaspoon dry mustard

¼ teaspoon dried thyme

¼ teaspoon dried basil

¼ teaspoon dried oregano

¼ teaspoon dried rosemary

¼ teaspoon dried sage

¼ teaspoon black pepper, freshly ground

Mix all the ingredients together. Store in the refrigerator in a tightly covered jar.

Yield:
12 servings

Nutritional Analysis

Each with:
13 g water; 139 calories (93% from fat, 2% from protein, 5% from carb); 1 g protein; 15 g total fat; 2 g saturated fat; 4 g monounsaturated fat; 7 g polyunsaturated fat; 2 g carb; 0 g fiber; 1 g sugar; 18 mg calcium; 0 mg iron;
17 mg sodium
; 27 mg potassium; 68 IU vitamin A; 0 mg vitamin C; 11 mg cholesterol

Until we got the blue cheese dressing right, this was the most popular low sodium I made.

1 cup (225 g) low sodium mayonnaise

1 cup (235 ml) buttermilk

2 teaspoons (0.2 g) dried parsley

1 teaspoon onion powder

¼ teaspoon garlic powder

¼ teaspoon dill

1 teaspoon black peppercorns, coarsely cracked

Mix all ingredients together well. Refrigerate overnight before using.

Yield:
16 servings

Nutritional Analysis

Each with:
16 g water; 106 calories (92% from fat, 3% from protein, 5% from carb); 1 g protein; 11 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 5 g polyunsaturated fat; 1 g carb; 0 g fiber; 1 g sugar; 22 mg calcium; 0 mg iron;
20 mg sodium
; 33 mg potassium; 57 IU vitamin A; 0 mg vitamin C; 9 mg cholesterol

A cooked dressing that is a little more work but adds a marvelous flavor to potato or pasta salad.

¾ cup (175 ml) vegetable oil

1 egg

⅔
cup (134 g) sugar, divided

1/2 cup (120 ml) skim milk

1 tablespoon (9 g) dry mustard

1 teaspoon celery seed

½ cup (60 g) all-purpose flour

⅓
cup (80 ml) vinegar

1 cup (235 ml) water

Mix the oil, egg,
⅓
cup (67 g) of the sugar, the milk, and the spices. Set aside. In a saucepan, combine flour, the other
⅓
cup (67 g) sugar, vinegar, and water. Bring to a boil, stirring constantly, until thickened. Stir together the 2 mixtures.

Yield:
12 servings

Nutritional Analysis

Each with:
39 g water; 197 calories (64% from fat, 3% from protein, 33% from carb); 2 g protein; 14 g total fat; 2 g saturated fat; 4 g monounsaturated fat; 8 g polyunsaturated fat; 16 g carb; 0 g fiber; 12 g sugar; 23 mg calcium; 0 mg iron;
14 mg sodium
; 42 mg potassium; 45 IU vitamin A; 0 mg vitamin C; 21 mg cholesterol

After much experimentation and tasting by my daughter, we came up with this variation of the dip many popular restaurant chains serve with their deep-fried onion appetizers.

½ cup (115 g) low sodium mayonnaise

½ cup (125 g) ricotta cheese

1 tablespoon (15 g) horseradish

1 teaspoon onion powder

1 teaspoon chili powder

½ teaspoon garlic powder

Combine all ingredients and chill.

Yield:
8 servings

Nutritional Analysis