500 Low Sodium Recipes (40 page)

Southwestern flavor without the heat.

1 pound (455 g) boneless chicken breast, cut into 1-inch (2.5-cm) pieces

1 cup (160 g) onion, chopped

4 cups (940 ml) no-salt-added tomatoes

2 cups (475 ml) low sodium chicken broth

1 can (4 ¼ ounces, or 120 g) chopped chiles

1 teaspoon dried oregano

1 teaspoon cumin

1 cup (130 g) frozen corn

½ cup (60 g) green bell pepper, chopped

6 corn tortillas, cut into 1-inch (2.5-cm) strips

Mix first 7 ingredients in slow cooker. Cover and cook on low for 7 to 8 hours. Turn to high and stir in corn and green bell pepper. Cook for 30 minutes until vegetables are tender. Heat oven to 450°F (230°C, gas mark 8). Place tortilla strips on baking sheets sprayed with nonstick vegetable oil spray. Bake until crisp, but not brown, about 6 minutes. Spoon soup into bowls and top with tortilla strips. Sprinkle with fresh cilantro if desired.

Yield:
6 servings

Nutritional Analysis

Each with:
302 g water; 153 calories (10% from fat, 21% from protein, 69% from carb); 9 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 29 g carb; 4 g fiber; 7 g sugar; 112 mg calcium; 2 mg iron;
67 mg sodium
; 655 mg potassium; 393 IU vitamin A; 50 mg vitamin C; 7 mg cholesterol

I made homemade pasta for this, with ½ cup (55 g) of corn flour in place of regular flour and a tablespoon of chili powder added. By the time it cooked it was about the flavor and consistency of a tamale. You could make it with regular lasagna noodles. Or if you have an organic/gourmet type market nearby, you can probably find similar corn pasta there.

1 pound (455 g) ground beef

1 cup (160 g) onion, chopped

½ cup (60 g) red bell pepper, chopped

½ cup (60 g) green bell pepper, chopped

8 ounces (225 g) frozen corn

½ cup (50 g) black beans, cooked

1 teaspoon garlic powder

1 teaspoon cumin

1 teaspoon cilantro

8 ounces (225 g) ricotta cheese

2 eggs

1 cup (115 g) shredded Monterey Jack cheese, divided

½ cup (113 g) Dick’s Best Salsa (see recipe, page 49), divided

16 lasagna noodles, no-boil type

Brown beef, onion, and peppers in a large skillet. Add the corn, beans, and spices. Combine the ricotta, eggs, and ½ cup (58 g) of the Monterey Jack cheese. Spread ¼ cup salsa in the bottom of a 9 × 13-inch (23 × 33-cm) baking dish sprayed with nonstick vegetable oil spray. Place 4 noodles over top. Spread ½ of the meat-veggie mixture over the noodles. Top with 4 more noodles. Spread the cheese mixture over. Add 4 more noodles, the rest of the meat-veggie mixture, then the last 4 noodles. Spread the remaining salsa over top. Sprinkle with remaining ½ cup (58 g) Monterey Jack cheese. Cover and bake at 350°F (180°C, gas mark 4) for 30 minutes. Uncover and bake 15 minutes longer or until cheese is browned

Yield:
8 servings

Nutritional Analysis

Each with:
113 g water; 466 calories (33% from fat, 25% from protein, 42% from carb); 29 g protein; 17 g total fat; 8 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 49 g carb; 4 g fiber; 3 g sugar; 242 mg calcium; 4 mg iron; 183 mg sodium; 582 mg potassium; 538 IU vitamin A; 16 mg vitamin C; 119 mg cholesterol

Add some of your homemade salsa to this stew to give it a southwestern flavor. I prefer it cooked it the slow cooker so the beef gets nice and tender, but you could simmer it on the stove just as easily. It goes well with cornbread.

1 ½ pounds (680 g) beef chuck, cubed

1 tablespoon (15 ml) olive oil

4 potatoes, cubed

1 onion, coarsely chopped

1 green bell pepper, coarsely chopped

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

1 cup (225 g) Dick’s Best Salsa (see recipe, page 49)

2 cloves garlic, chopped

1 teaspoon cumin

Brown the beef cubes in the oil in a skillet or Dutch oven. Combine beef with the remaining ingredients in a crockery cooker and cook on low for 8 to 9 hours.

Yield:
6 servings

Nutritional Analysis

Each with:
302 g water; 436 calories (37% from fat, 20% from protein, 43% from carb); 22 g protein; 18 g total fat; 6 g saturated fat; 8 g monounsaturated fat; 1 g polyunsaturated fat; 47 g carb; 5 g fiber; 5 g sugar; 58 mg calcium; 3 mg iron;
59 mg sodium
; 1077 mg potassium; 207 IU vitamin A; 48 mg vitamin C; 64 mg cholesterol

Our wedding anniversary is always an excuse for eating Mexican food, since that is where we went on our honeymoon. Shrimp was big at the west coast spot we chose, so they usually figure into the meal too. This was one year’s main course (only because I found the recipe for shrimp marinated in margarita mix too late).

2 tablespoons (28 ml) olive oil

2 cloves garlic, minced

1 pound (455 g) shrimp, peeled

½ cup (120 ml) white wine

¼ cup (60 ml) lime juice

1 cup (180 g) tomatoes, chopped

¼ cup (156 g) fresh cilantro

In a large skillet, heat oil and garlic. Cook and stir until garlic begins to turn brown. Add shrimp. Cook for 4 to 5 minutes, until shrimp begin to turn pink. Add wine, scraping and deglazing pan. Cook for 2 more minutes. Add lime juice and tomatoes and cook until bubbly. Sprinkle with cilantro.

Yield:
4 servings

Nutritional Analysis

Each with:
165 g water; 214 calories (41% from fat, 49% from protein, 10% from carb); 24 g protein; 9 g total fat; 1 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 5 g carb; 1 g fiber; 1 g sugar; 71 mg calcium; 3 mg iron;
173 mg sodium
; 359 mg potassium; 698 IU vitamin A; 13 mg vitamin C; 172 mg cholesterol

Call it Mexican lasagna if you wish, but in this case corn tortillas substitute for the noodles, layered with beef and beans.

1 pound (455 g) ground beef

1 onion, chopped

1 green bell pepper, chopped

1 clove garlic, minced

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

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

1 tablespoon (7.5 g) chili powder

½ teaspoon dried oregano

½ teaspoon cumin

12 corn tortillas

2 cups (450 g) no-salt-added kidney beans

¾ cup (83 g) Swiss cheese, shredded

In a skillet over medium heat, sauté the ground beef, onion, pepper, and garlic until the beef is done. Drain off excess fat. Add tomato sauce, tomatoes, and spices. Simmer mixture for 2 minutes. Place a layer of 4 tortillas in the bottom of a 9 × 13-inch (23 × 33-cm) baking pan that has been sprayed with nonstick vegetable oil spray. Place a layer of the beef mixture over top, then 4 more tortillas, the beans, the final 4 tortillas and the rest of the beef mixture. Bake at 350°F (180°C, gas mark 4) for 30 minutes. Sprinkle with cheese and return to oven until cheese has melted.

Yield:
6 servings

Nutritional Analysis

Each with:
251 g water; 442 calories (31% from fat, 25% from protein, 43% from carb); 29 g protein; 16 g total fat; 7 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 49 g carb; 11 g fiber; 6 g sugar; 307 mg calcium; 5 mg iron;
102 mg sodium
; 926 mg potassium; 846 IU vitamin A; 37 mg vitamin C; 61 mg cholesterol

A meal on a plate. Of course the component parts take a little effort if you make them yourself. I make the refried beans in big batches and freeze them. The recipe is later in this chapter.

1 pound (455 g) ground beef

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

2 cups (40 g) lettuce, shredded

3 cups corn chips, unsalted

2 cups (200 g) Refried Beans (see recipe, page 372)

1 cup (180 g) tomatoes, chopped

½ cup (80 g) onion, chopped

½ cup (60 g) green bell pepper, chopped

½ cup (115 g) sour cream

½ cup (113 g) Dick’s Best Salsa (see recipe, page 49)

Brown the ground beef with the seasoning; drain. Layer lettuce, chips, beef, beans, tomatoes, onions, and pepper. Top with sour cream and salsa.

Yield:
4 servings

Nutritional Analysis

Each with:
255 g water; 424 calories (46% from fat, 28% from protein, 25% from carb); 30 g protein; 22 g total fat; 10 g saturated fat; 9 g monounsaturated fat; 1 g polyunsaturated fat; 27 g carb; 8 g fiber; 3 g sugar; 104 mg calcium; 4 mg iron;
104 mg sodium
; 823 mg potassium; 620 IU vitamin A; 22 mg vitamin C; 92 mg cholesterol

One of our traditional uses of leftover Thanksgiving turkey. You could substitute just about any meat.

1 small onion, chopped and sautéed

2 cups (220 g) turkey, cooked and chopped

1 small can (4 ounces, or 115 g) chopped chiles

4 ounces (115 g) cream cheese

6 flour tortillas

½ cup (115 g) sour cream

½ cup (120 ml) skim milk

¼ cup (28 g) Monterey Jack cheese, shredded

Combine the first 4 ingredients. Roll in tortillas. Place in a 9 × 13-inch (23 × 33-cm) baking dish. Combine the sour cream and milk. Pour over tortillas. Bake at 350°F (180°C, gas mark 4) for 30 minutes. Sprinkle cheese on top for last 10 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
113 g water; 366 calories (42% from fat, 25% from protein, 34% from carb); 22 g protein; 17 g total fat; 9 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 31 g carb; 2 g fiber; 1 g sugar; 180 mg calcium; 3 mg iron;
269 mg sodium
; 329 mg potassium; 551 IU vitamin A; 20 mg vitamin C; 80 mg cholesterol

Most recipes call for skirt or flank steak for this, but any cut of beef will do. The London broil is relatively inexpensive and low in fat.

2 pounds (910 g) London broil

¼ cup (60 ml) lime juice

2 cloves garlic, minced

2 tablespoons (14 g) Mexican Seasoning (see recipe, page 29)

Place steak in resealable plastic bag with lime juice and garlic. Marinate 2 hours, turning occasionally. Remove from marinade; rub 1 tablespoon of seasoning on each side. Grill over medium heat until desired doneness. Slice thinly to serve.

Yield:
6 servings

Nutritional Analysis

Each with:
100 g water; 329 calories (43% from fat, 56% from protein, 2% from carb); 45 g protein; 15 g total fat; 6 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 19 mg calcium; 5 mg iron;
99 mg sodium
; 603 mg potassium; 5 IU vitamin A; 3 mg vitamin C; 135 mg cholesterol

Carnitas are spiced pork that are used for tacos, burritos, tostadas, or sandwiches.

2 pounds (910 g) pork butt

½ medium onion, cut in half

1 clove garlic

½ teaspoon dried oregano

½ teaspoon cumin

½ teaspoon garlic powder

In a 3-quart (3-L) saucepan, combine pork, onion, garlic, oregano, and cumin; add enough water to cover. Bring to a boil, reduce heat, cover, and simmer for 2 hours. Preheat oven to 350°F (180°C, gas mark 4). Drain meat, break up into chunks, and place in a baking pan. Sprinkle meat with garlic powder. Bake in a 350°F (180°C, gas mark 4) oven for 45 minutes. Remove from oven. While meat is still warm, use forks to shred meat.

Yield:
6 servings

Nutritional Analysis

Each with:
107 g water; 342 calories (64% from fat, 34% from protein, 2% from carb); 29 g protein; 24 g total fat; 8 g saturated fat; 11 g monounsaturated fat; 3 g polyunsaturated fat; 1 g carb; 0 g fiber; 1 g sugar; 14 mg calcium; 1 mg iron;
93 mg sodium
; 527 mg potassium; 19 IU vitamin A; 3 mg vitamin C; 100 mg cholesterol

Grilled chicken wings with a taste of the islands. I was actually looking for lime juice and we were almost out. The margarita mix turned out to be low in sodium and added a nice sweetness.

1 jalapeño pepper

¼ cup (40 g) green onion (about 3)

2 cloves garlic

½ cup (120 g) low sodium ketchup

1 teaspoon ground ginger

1 teaspoon dried thyme

½ teaspoon ground allspice

½ cup (120 ml) margarita mix

16 chicken wings

Place the pepper, onion, and garlic in a food processor and process until finely chopped. Add the ketchup, spices, and margarita mix and pulse until blended. Grill chicken wings over medium heat until done, brushing with sauce and turning frequently.

Yield:
4 servings

Nutritional Analysis

Each with:
72 g water; 248 calories (16% from fat, 27% from protein, 57% from carb); 17 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 36 g carb; 1 g fiber; 33 g sugar; 29 mg calcium; 1 mg iron;
56 mg sodium
; 311 mg potassium; 454 IU vitamin A; 9 mg vitamin C; 44 mg cholesterol

I make this from boneless country ribs with the fat removed and cubed, but you could use any cheap pork roast. If you have a market that sells Caribbean or Hispanic foods, look for Jamaican curry powder. It’s milder than the eastern varieties, adding flavor without a lot of heat.