500 Low Sodium Recipes (32 page)

This is similar to the Spanish-style saffron rice, only without the sodium or the saffron. The turmeric gives it a nice yellow color at a lot cheaper price than saffron and doesn’t really affect the flavor.

2 tablespoons (28 ml) olive oil

½ cup (80 g) onion, chopped

¼ cup (30 g) red bell pepper, finely chopped

¼ cup (30 g) green bell pepper, finely chopped

1 cup (195 g) uncooked rice

½ cup (75 g) orzo or other small pasta

3 ¼ cups (765 ml) water

¼ teaspoon black pepper

1 teaspoon cumin

1 teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon turmeric

Sauté onion and peppers in oil until tender. Add rice and orzo or pasta and sauté about 2 minutes longer or until pasta is golden brown. Add water and spices, cover, reduce heat, and simmer for 20 minutes or until rice is tender.

Yield:
6 servings

Nutritional Analysis

Each with:
150 g water; 198 calories (23% from fat, 7% from protein, 70% from carb); 4 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 34 g carb; 1 g fiber; 1 g sugar; 32 mg calcium; 2 mg iron;
6 mg sodium
; 100 mg potassium; 112 IU vitamin A; 9 mg vitamin C; 0 mg cholesterol

When I make something like this it makes me wonder why I don’t cook brown rice more often. It has such a nice flavor and crunchy texture.

2 cups (475 ml) low sodium chicken broth

½ cup (120 ml) water

1 cup (190 g) uncooked brown rice

2 tablespoons (20 g) onion, minced

⅛
teaspoon garlic powder

Place broth and water in a saucepan. Bring to a boil. Add the rice and the spices. Reduce heat, cover, and simmer for 30 minutes or until rice is done.

Yield:
4 servings

Nutritional Analysis

Each with:
156 g water; 182 calories (7% from fat, 12% from protein, 81% from carb); 5 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 37 g carb; 2 g fiber; 1 g sugar; 22 mg calcium; 1 mg iron;
52 mg sodium
; 213 mg potassium; 0 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

An alternative to cranberry sauce or just a nice sweet dish for your holiday.

2 cups (475 ml) water, divided

1
⅓
cups (267 g) sugar, divided

2 cups (220 g) cranberries

1
⅓
cups (254 g) instant rice

¼ teaspoon ground cinnamon

1 apple, peeled and sliced

In a saucepan, combine ½ cup (120 ml) of the water and 1 cup of the sugar. Bring to a boil. Add the cranberries, return to a boil, reduce the heat, and simmer for 10 minutes or until most of the berries have popped. Add the rice, cinnamon, and remaining water and sugar. Bring to a boil. Reduce heat, cover, and simmer for 5 minutes. Remove from the heat, stir in the apple, cover, and let stand for 10 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
131 g water; 281 calories (0% from fat, 3% from protein, 97% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 70 g carb; 2 g fiber; 48 g sugar; 11 mg calcium; 1 mg iron;
4 mg sodium
; 56 mg potassium; 30 IU vitamin A; 6 mg vitamin C; 0 mg cholesterol

I guess I just get bored easily, but I’m always looking for a way to make things a little different. Don’t get me wrong—I love plain rice. I could make a meal on a nice bowlful fresh out of the steamer with nothing on it at all. But somehow that seems too plain for a meal. So we added a few Italian things to give you a different side dish. I served it with a grilled piece of fish that had been marinated in Italian dressing.

¼ cup (40 g) onion, chopped

2 tablespoons (28 ml) olive oil

1 cup (195 g) uncooked rice

2 ¼ cups (535 ml) water

¼ teaspoon garlic powder

¼ cup (14 g) sun-dried tomatoes, chopped

Sauté onion in olive oil in a heavy saucepan. Add rice and continue cooking until it begins to brown. Add water and other ingredients. Cover and simmer for 20 minutes or until the rice is tender.

Yield:
6 servings

Nutritional Analysis

Each with:
118 g water; 86 calories (54% from fat, 5% from protein, 41% from carb); 1 g protein; 5 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 9 g carb; 0 g fiber; 0 g sugar; 11 mg calcium; 0 mg iron;
15 mg sodium
; 93 mg potassium; 59 IU vitamin A; 5 mg vitamin C; 0 mg cholesterol

This was just a quick stir-together side dish to serve with fish. You could add additional herbs depending on the meal and your tastes. It’s also a good way to use leftover rice.

2 cups (330 g) rice, cooked

¼ cup (60 ml) low sodium chicken broth

2 tablespoons (28 ml) lemon juice

¼ teaspoon garlic powder

½ teaspoon onion powder

1 tablespoon (0.4 g) dried parsley

¼ teaspoon black pepper

Stir all ingredients together in a saucepan or microwave-safe bowl and heat through.

Yield:
4 servings

Nutritional Analysis

Each with:
86 g water; 105 calories (2% from fat, 9% from protein, 89% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 23 g carb; 0 g fiber; 0 g sugar; 21 mg calcium; 1 mg iron;
9 mg sodium
; 66 mg potassium; 81 IU vitamin A; 5 mg vitamin C; 0 mg cholesterol

Just like the ones that come in the packaged mixes and almost as easy to cook. Plus you are allowed to eat this lower-sodium version.

8 ounces (225 g) mushrooms, sliced

2 tablespoons (28 g) unsalted butter

¼ teaspoon garlic powder

1 tablespoon (10 g) minced onion

1 tablespoon (0.4 g) dried parsley

1 ½ cups (292 g) uncooked rice

2 cups (475 ml) low sodium chicken broth

1
⅓
cups (315 ml) water

¼ cup (28 g) nonfat dry milk powder

In a large skillet, sauté the mushrooms in the butter until brown. Add the spices and rice and continue cooking until the rice begins to brown, stirring occasionally. Add the chicken broth and water, cover, and return to boil. Lower heat and simmer until rice is tender and liquid absorbed, about 20 minutes. Stir in the milk powder.

Yield:
6 servings

Nutritional Analysis

Each with:
199 g water; 111 calories (33% from fat, 16% from protein, 52% from carb); 4 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 1 g fiber; 3 g sugar; 56 mg calcium; 1 mg iron;
52 mg sodium
; 271 mg potassium; 238 IU vitamin A; 3 mg vitamin C; 11 mg cholesterol

A simple-to-make and flavorful Mexican side dish. If you fill up on this you’ll be less likely to eat as much of the other higher-fat and higher-sodium things.

1 cup (195 g) uncooked rice

⅓
cup (55 g) onion, chopped

⅓
cup (40 g) green bell pepper, chopped

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

2 tablespoons (28 ml) vegetable oil

¼ tablespoon black pepper

1 teaspoon Worcestershire sauce

1 teaspoon low sodium beef bouillon

1 cup (235 ml) water

Sauté rice, onion, and bell pepper in oil in a heavy saucepan until onion is tender. Add the remaining ingredients and bring to a boil. Reduce heat, cover, and simmer until rice is tender, about 20 minutes.

Yield:
4 servings

Nutritional Analysis

Each with:
221 g water; 142 calories (44% from fat, 6% from protein, 50% from carb); 2 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 18 g carb; 2 g fiber; 4 g sugar; 50 mg calcium; 1 mg iron;
41 mg sodium
; 336 mg potassium; 195 IU vitamin A; 25 mg vitamin C; 0 mg cholesterol

This is similar to the fried rice flavor of Rice-a-Roni. I don’t know if any of you have been missing that kind of boxed convenience or not, but this is very nearly as easy to make (just a little extra measuring) and a whole lot better for you.

1 cup (185 g) long grain rice

½ cup (75 g) orzo or other small pasta

2 tablespoons (28 ml) vegetable oil

3 ½ cups (825 ml) water

½ teaspoon onion powder

¼ teaspoon garlic powder

1 teaspoon dried parsley

1 tablespoon (7 g) Oriental Seasoning (see recipe, page 29)

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

Sauté rice and pasta in oil about for 2 minutes or until pasta is golden brown. Add water, spices, and soy sauce substitute. Cover, reduce heat, and simmer for 20 minutes or until rice is tender.

Yield:
6 servings

Nutritional Analysis

Each with:
143 g water; 186 calories (24% from fat, 7% from protein, 69% from carb); 3 g protein; 5 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 3 g polyunsaturated fat; 31 g carb; 1 g fiber; 0 g sugar; 14 mg calcium; 2 mg iron;
5 mg sodium
; 54 mg potassium; 18 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

For anyone not familiar with couscous, it’s a very small Middle Eastern pasta. It can be used as a base for curries, tomato-based sauces, or any number of other things or by itself as a side dish. This variation adds a few veggies for flavor and color.

1/4 cup (40 g) onion, finely chopped

1/4 cup (30 g) red bell pepper, finely chopped

1/4 cup (30 g) celery, finely chopped

1 tablespoon (15 ml) olive oil

1 ½ cups (355 ml) low sodium chicken broth

1 cup (175 g) couscous

Sauté veggies in oil until tender. Bring broth to a boil. Stir in couscous and veggies. Cover and let stand for 5 minutes. Fluff with a fork before serving.

Yield:
4 servings

Nutritional Analysis

Each with:
112 g water; 205 calories (16% from fat, 14% from protein, 70% from carb); 7 g protein; 4 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 0 g polyunsaturated fat; 35 g carb; 3 g fiber; 1 g sugar; 23 mg calcium; 1 mg iron;
46 mg sodium
; 192 mg potassium; 178 IU vitamin A; 10 mg vitamin C; 0 mg cholesterol

I used a new toy, a pasta maker, to make fresh pasta for this recipe. You would be amazed at how different fresh pasta tastes, but you can still get a good-tasting side dish or meal here using dried pasta.

1 small zucchini, sliced

4 ounces (115 g) mushrooms, sliced

½ green bell pepper, sliced

1 tomato, chopped

1 small onion, sliced

1 tablespoon (15 ml) olive oil

½ teaspoon garlic powder

½ teaspoon dried oregano

1 teaspoon dried basil

½ pound (230 g) linguine, or other pasta, cooked

2 tablespoons (10 g) Parmesan cheese, grated

Sauté veggies and herbs in olive oil. Toss with pasta. Sprinkle with cheese and serve.

Yield:
4 servings

Nutritional Analysis

Each with:
77 g water; 281 calories (21% from fat, 15% from protein, 64% from carb); 10 g protein; 7 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 46 g carb; 3 g fiber; 3 g sugar; 64 mg calcium; 2 mg iron;
57 mg sodium
; 313 mg potassium; 146 IU vitamin A; 18 mg vitamin C; 56 mg cholesterol

Side dishes are primarily vegetables, although you will find a few other things in this chapter. There are several recipes for gravies and sauces as well as recipes for things like stuffing for your holiday bird. The main idea here, as it was with the potato, rice, and pasta chapter, is to add a little flavor to what would otherwise be a bland part of the meal.

Let me just say right up front I’ve never been a big fan of cream-style corn, but my daughter is. I’d been avoiding some recipes that call for it because I hadn’t found one that was low in sodium, and all of the recipes I’d seen for making it from fresh corn called for soaking the kernels in brine. So it became experiment time. And I’m happy enough with the result to include it here.

1 ½ cups (195 g) frozen corn, cooked, divided

2 tablespoons (26 g) sugar

Place ½ cup (65 g) of the cooked corn, 1/4 cup (60 ml) of the cooking liquid, and the sugar (adjust depending on how sweet you like it) in the blender. Process until mostly liquefied. Add the other cup of corn and process a few seconds at medium speed until kernels are just broken up.

Yield:
4 servings

Nutritional Analysis

Each with:
44 g water; 85 calories (5% from fat, 8% from protein, 87% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 21 g carb; 2 g fiber; 9 g sugar; 3 mg calcium; 0 mg iron;
3 mg sodium
; 181 mg potassium; 150 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol

If you are trying for an entire grilled meal, corn makes an excellent choice. I personally like the flavor a lot better than boiled.

¼ cup (55 g) unsalted butter

4 ears corn

½ teaspoon black pepper

Spread the butter on the corn and sprinkle with the pepper. Wrap in heavy-duty aluminum foil and grill until done, about 15 minutes, turning frequently.