500 Low Sodium Recipes (46 page)

Sometimes a simple biscuit is just what you need with dinner. This is a basic recipe, to which you could add other herbs and spices, a little cheese, or whatever strikes you. It can be made as either drop biscuits or rolled and cut. If you don’t have a biscuit cutter, you can use a glass or just cut it into squares with a knife.

2 cups (220 g) all-purpose flour

4 teaspoons (18 g) sodium-free baking powder

2 teaspoons (8 g) sugar

½ teaspoon cream of tartar

½ cup (112 g) unsalted butter

⅔
cup (157 ml) skim milk

Stir together first 4 ingredients. Cut in butter until mixture resembles coarse crumbs. Add milk. Stir until just mixed. Knead gently on floured surface a few times. Press to ½-inch (1 ¼-cm) thickness. Cut out with 2 ½-inch (6.25-cm) biscuit cutter. Transfer to ungreased baking sheet. Bake at 450°F (230°C, gas mark 8) for 10 to 12 minutes or until golden brown.

Yield:
10 servings

Nutritional Analysis

Each with:
20 g water; 185 calories (46% from fat, 7% from protein, 47% from carb); 3 g protein; 9 g total fat; 6 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 22 g carb; 1 g fiber; 1 g sugar; 117 mg calcium; 1 mg iron;
13 mg sodium
; 286 mg potassium; 317 IU vitamin A; 0 mg vitamin C; 25 mg cholesterol

This recipe comes from the extensive list of restaurant copycat recipes at
www.cdkitchen.com.
It doesn’t taste exactly like Popeye’s biscuit, but it does have the flakiness and the buttery flavor.

2 cups (220 g) Buttermilk Baking Mix (see recipe, page 84)

2 ounces (60 g) sour cream

½ cup (120 ml) club soda, room temperature

4 tablespoons (55 g) unsalted butter

Mix baking mix, sour cream, and club soda. Turn out onto lightly floured surface and knead lightly. Roll or pat to ½–inch (1 ¼-cm) thickness. Cut into 6 biscuits with biscuit cutter or sharp knife. Place biscuits in an 8 × 8-inch (20 × 20-cm) baking dish sprayed with nonstick vegetable oil spray. Melt butter and pour over top. Bake at 375°F (190°C, gas mark 5) until golden brown, 20 to 25 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
32 g water; 251 calories (56% from fat, 5% from protein, 39% from carb); 3 g protein; 16 g total fat; 8 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 24 g carb; 1 g fiber; 4 g sugar; 82 mg calcium; 1 mg iron;
17 mg sodium
; 78 mg potassium; 300 IU vitamin A; 0 mg vitamin C; 25 mg cholesterol

If you can find low sodium cheddar cheese, you can make great-tasting biscuits similar to the ones served at Red Lobster.

2 cups (220 g) all-purpose flour

1 tablespoon (14 g) sodium-free baking powder

4 tablespoons (55 g) unsalted butter

⅔
cup (157 ml) skim milk

½ cup (58 g) shredded low sodium cheddar cheese

¼ cup (55 g) unsalted butter, melted

¼ teaspoon garlic powder

½ teaspoon dried parsley

Combine flour and baking powder. Cut in butter until mixture resembles coarse crumbs. Stir in milk and cheese and beat until combined. Spread on a greased baking sheet and bake at 400°F (200°C, gas mark 6) for 10 to 12 minutes. Combine melted butter, garlic powder, and parsley and pour over hot biscuits. Cut into squares.

Yield:
10 servings

Nutritional Analysis

Each with:
22 g water; 207 calories (50% from fat, 10% from protein, 40% from carb); 5 g protein; 12 g total fat; 7 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 21 g carb; 1 g fiber; 0 g sugar; 141 mg calcium; 1 mg iron;
14 mg sodium
; 219 mg potassium; 388 IU vitamin A; 0 mg vitamin C; 31 mg cholesterol

This recipe makes a wonderfully light and fluffy biscuit. It is a great way to use up leftover mashed sweet potatoes. Either canned mashed sweet potatoes or leftover sweet potatoes can be used in this recipe.

1 cup (110 g) all-purpose flour

3 teaspoons (14 g) sodium-free baking powder

2 teaspoons (8 g) sugar

2 tablespoons (28 g) unsalted butter

¾ cup (169 g) sweet potatoes, mashed

¼ cup (60 ml) skim milk

Preheat the oven to 400°F (200°C, gas mark 6). In a medium bowl, stir together the flour, baking powder, and sugar. Cut in the butter until pieces of butter are pea size or smaller. Mix in the sweet potatoes and enough of the milk to make a soft dough. Turn dough out onto a floured surface, and roll or pat out to ½-inch (1 ¼-cm) thickness. Cut into circles using a biscuit cutter or a drinking glass. Place biscuits 1 inch (2.5 cm) apart onto a greased baking sheet. Bake for 12 to 15 minutes in the preheated oven, or until golden brown.

Yield:
10 servings

Nutritional Analysis

Each with:
27 g water; 91 calories (24% from fat, 8% from protein, 68% from carb); 2 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 16 g carb; 1 g fiber; 3 g sugar; 82 mg calcium; 1 mg iron;
11 mg sodium
; 232 mg potassium; 83 IU vitamin A; 3 mg vitamin C; 6 mg cholesterol

Cornbread goes well with a lot of things (or reheated with a little honey or syrup for breakfast) and can be made virtually sodium-free.

1 cup (140 g) cornmeal

1 cup (110 g) all-purpose flour

¼ cup (50 g) sugar

1 tablespoon (14 g) sodium-free baking powder

¼ cup (55 g) unsalted butter

1 cup (235 ml) skim milk

1 egg

Mix together the first 4 ingredients. Cut in butter until mixture resembles crumbs. Stir milk and egg together and add to dry ingredients, stirring until just mixed. Place in 9-inch (23-cm) square pan sprayed with nonstick vegetable oil spray and bake at 425°F (220°C, gas mark 7) for 20 to 25 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
25 g water; 147 calories (28% from fat, 10% from protein, 62% from carb); 4 g protein; 5 g total fat; 3 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 23 g carb; 1 g fiber; 4 g sugar; 89 mg calcium; 1 mg iron;
21 mg sodium
; 201 mg potassium; 208 IU vitamin A; 0 mg vitamin C; 31 mg cholesterol

Susan was good enough to send me along a great recipe for southern cornbread. The main difference with the ones from further north is the lack of sugar. This can be an advantage with a savory meal. We had it with chili one cold night and it was a real hit.

2 tablespoons (28 g) unsalted butter

1 ½ cups (210 g) cornmeal

½ cup (60 g) all-purpose flour

4 teaspoons (18 g) sodium-free baking powder

1 egg

1 ¼ cups (295 ml) skim milk

Start with a heavy black iron skillet or 8 × 8-inch (20 × 20-cm) baking dish. Put butter in it. Put it in the oven on 425°F (220°C, gas mark 7) until the butter has melted and the pan is good and hot, but not until the butter starts to smoke. In the meantime stir together cornmeal, flour, and baking powder. Add egg and milk. Stir well until mixed. Take the skillet out of the oven. Pour the melted butter into your mix and stir well quickly. After it is all mixed pour back into skillet and cook on 425°F (220°C, gas mark 7) until golden brown, 15 to 20 minutes.

Yield:
8 servings

Nutritional Analysis

Each with:
46 g water; 173 calories (19% from fat, 13% from protein, 68% from carb); 5 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 29 g carb; 2 g fiber; 0 g sugar; 171 mg calcium; 2 mg iron;
40 mg sodium
; 399 mg potassium; 250 IU vitamin A; 0 mg vitamin C; 8 mg cholesterol

Classic comfort food. Traditional with chicken but can be easily used with any soup or stew.

2 cups (220 g) all-purpose flour

1 tablespoon (14 g) sodium-free baking powder

6 tablespoons (85 g) unsalted butter

⅔
cup (157 ml) skim milk

Stir together flour and baking powder. Cut in butter until mixture resembles coarse crumbs. Stir in milk until dough holds together in a ball. Drop dumplings on top of boiling soup. Reduce heat and simmer uncovered for 10 minutes. Cover and simmer for 10 minutes more.

Yield:
6 servings

Nutritional Analysis

Each with:
32 g water; 267 calories (40% from fat, 8% from protein, 51% from carb); 6 g protein; 12 g total fat; 7 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 34 g carb; 1 g fiber; 0 g sugar; 157 mg calcium; 2 mg iron; 21 mg sodium;
350 mg potassium
; 410 IU vitamin A; 0 mg vitamin C; 31 mg cholesterol

This recipe came into being on a cool early fall Saturday morning when I was looking for something a little different for breakfast before embarking on the usual weekly set of errands. Everyone said it was a keeper, and with apples available year round you don’t have to save it only for fall.

1 ¾ (185 g) cups all-purpose flour

¼ cup (50 g) sugar

1 tablespoon (14 g) sodium-free baking powder

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

¼ teaspoon ground cloves

¾ cup (175 ml) skim milk

1 egg

⅓
cup (80 ml) vegetable oil

1 cup (150 g) apples, peeled and chopped

Combine first 6 ingredients in a large bowl. Stir together milk, egg, oil, and apples. Add to dry ingredients all at once and stir until just mixed. Spoon into muffin pans with paper liners or sprayed with nonstick vegetable oil spray. Bake at 375°F (190°C, gas mark 5) until golden, 10 to 12 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
28 g water; 156 calories (39% from fat, 8% from protein, 53% from carb); 3 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 21 g carb; 1 g fiber; 5 g sugar; 85 mg calcium; 1 mg iron;
18 mg sodium
; 190 mg potassium; 59 IU vitamin A; 1 mg vitamin C; 21 mg cholesterol

Another breakfast treat. You can use either fresh blueberries (my favorite) or substitute canned or thawed frozen ones.

1 ½ cups (165 g) all-purpose flour

¼ cup (50 g) sugar

2 ½ teaspoons (11 g) sodium-free baking powder

½ teaspoon ground cinnamon

¾ cup (175 ml) skim milk

1 egg

⅓
cup (80 ml) vegetable oil

½ cup (73 g) blueberries

For topping:

2 tablespoons (26 g) sugar

½ teaspoon ground cinnamon

Stir together first 4 ingredients. Make a well in the center. Stir together milk, egg, and oil. Add all at once to dry ingredients. Stir until just moistened. Stir in blueberries. Spoon into greased or paper-lined muffin pans. Mix together cinnamon and sugar. Sprinkle over top. Bake at 400°F (200°C, gas mark 6) for 20 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
24 g water; 153 calories (39% from fat, 7% from protein, 53% from carb); 3 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 21 g carb; 1 g fiber; 7 g sugar; 75 mg calcium; 1 mg iron;
17 mg sodium
; 162 mg potassium; 59 IU vitamin A; 1 mg vitamin C; 21 mg cholesterol

These muffins are relatively low fat as well as being low sodium … and they taste like old-fashioned coffee cake.

1 ½ cups (165 g) all-purpose flour

½ cup (100 g) sugar

2 teaspoons (9 g) sodium-free baking powder

¼ cup (55 g) unsalted butter

1 egg

½ cup (120 ml) skim milk

For topping:

½ cup (115 g) brown sugar

2 tablespoons (16 g) all-purpose flour

2 teaspoons (5 g) ground cinnamon

Stir together flour, sugar, and baking powder. Cut in butter until mixture resembles coarse crumbs. Combine milk and egg. Add to dry ingredients and stir until just mixed. Stir together brown sugar, flour, and cinnamon. Spoon half the batter into 12 greased or paper-lined muffin cups. Sprinkle with half the topping. Top with remaining batter and then remaining topping. Bake in 375°F (190°C, gas mark 5) oven for 20 to 25 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
16 g water; 176 calories (23% from fat, 6% from protein, 71% from carb); 3 g protein; 5 g total fat; 3 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 32 g carb; 1 g fiber; 17 g sugar; 70 mg calcium; 1 mg iron;
18 mg sodium
; 162 mg potassium; 164 IU vitamin A; 0 mg vitamin C; 31 mg cholesterol

Something for those days when you’re looking for a little bit of sweet breakfast.

2 cups (220 g) all-purpose flour

¾ cup (150 g) sugar

2 ½ teaspoons (11 g) sodium-free baking powder

2 tablespoons coffee granules, instant

1 cup (235 ml) skim milk

½ cup (112 g) unsalted butter, melted