500 Low Sodium Recipes (49 page)

Yield:
8 servings

Nutritional Analysis

Each with:
25 g water; 145 calories (4% from fat, 14% from protein, 81% from carb); 5 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 29 g carb; 1 g fiber; 1 g sugar; 10 mg calcium; 2 mg iron;
2 mg sodium
; 62 mg potassium; 13 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Sometimes you want fresh hot rolls with a special dinner like Thanksgiving.

1 cup (235 ml) water

2 tablespoons (28 g) unsalted butter

1 egg

3 ¼ cups (365 g) bread flour

¼ cup (50 g) sugar

1 tablespoon (12 g) yeast

Place ingredients in bread machine in order specified by manufacturer. Process on dough cycle. At end of cycle remove to a floured board. Pull into 16 pieces. Shape each into a rounded roll and place in a greased 9 × 13-inch (23 × 33-cm) pan or in individual muffin cups. Cover and let rise until doubled, about ½ hour. Bake in preheated 375°F (190°C, gas mark 5) oven for 12 to 15 minutes or until golden brown.

Yield:
16 servings

Nutritional Analysis

Each with:
22 g water; 133 calories (16% from fat, 12% from protein, 72% from carb); 4 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 24 g carb; 1 g fiber; 3 g sugar; 7 mg calcium; 1 mg iron;
6 mg sodium
; 48 mg potassium; 63 IU vitamin A; 0 mg vitamin C; 19 mg cholesterol

Slightly sweet and quite light for homemade bread, these are my favorite sandwich rolls.

1 cup (235 ml) water

2 tablespoons (28 g) unsalted butter

1 egg

3 ¼ cups (365 g) bread flour

¼ cup (50 g) sugar

1 tablespoon (12 g) yeast

For topping:

2 tablespoons (28 ml) water

1 tablespoon (8 g) sesame seeds

Place ingredients in bread machine in order specified by manufacturer. Process on dough cycle. At end of cycle remove to a floured board. Pull into 10 pieces. Shape each into a rounded, flattened roll and place on greased baking sheet. Cover and let rise until double, about ½ hour. Brush with water and sprinkle with sesame seeds. Bake in preheated 375°F (190°C, gas mark 5) oven 12 to 15 minutes or until golden brown.

Yield:
10 servings

Nutritional Analysis

Each with:
38 g water; 218 calories (17% from fat, 12% from protein, 70% from carb); 7 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 38 g carb; 1 g fiber; 5 g sugar; 21 mg calcium; 2 mg iron;
11 mg sodium
; 81 mg potassium; 100 IU vitamin A; 0 mg vitamin C; 31 mg cholesterol

Good for sandwiches, these have a texture and flavor similar to commercial kaiser rolls.

¾ cup (175 ml) water

2 tablespoons (28 g) unsalted butter

3 ¼ cups (365 g) bread flour

1 tablespoon (13 g) sugar

1 package (2 ¼ teaspoons, or 10 g) yeast

Place ingredients in bread machine and process on dough cycle. At end of cycle remove dough. Shape into 10 to 16 rolls, depending on size desired. Ten will make sandwich-size rolls, 16 dinner rolls. Place on baking sheet sprayed with nonstick vegetable oil spray. Cover and let rise until doubled, about 30 minutes. Preheat oven to 450°F (230°C, gas mark 8).

Place shallow baking pan on lower rack and fill with boiling water. Place rolls on upper rack and bake for 10 to 12 minutes.

Yield:
10 servings

Nutritional Analysis

Each with:
24 g water; 189 calories (15% from fat, 12% from protein, 73% from carb); 6 g protein; 3 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 34 g carb; 1 g fiber; 1 g sugar; 8 mg calcium; 2 mg iron;
2 mg sodium
; 63 mg potassium; 72 IU vitamin A; 0 mg vitamin C; 6 mg cholesterol

These have a great flavor for something like burgers, with just enough extra zing to pick up something that is relatively plain. They’ve become a big family favorite.

1 cup (235 ml) skim milk

1 egg

1 tablespoon (15 ml) vegetable oil

3 cups (330 g) bread flour

1 tablespoon (13 g) sugar

1 tablespoon (9 g) dry mustard

2 tablespoons (20 g) minced onion

⅛
teaspoon black pepper

½ teaspoon onion powder

1 package (2 ¼ teaspoons, or 10 g) yeast

For topping:

2 tablespoons (20 g) minced onion

6 tablespoons (90 ml) water, divided

1 egg white

Place ingredients in bread machine in order specified by manufacturer. Process on dough cycle. When done, remove and shape into 10 rolls, cover, and let rise until doubled, about 30 minutes. Combine 2 tablespoons minced onion with ¼ cup (60 ml) water. Let stand 5 minutes. Beat egg white with remaining 2 tablespoons (28 ml) water. Brush rolls with egg mixture. Sprinkle with onion mixture. Bake at 375°F (190°C, gas mark 5) for 20 to 25 minutes

Yield:
10 servings

Nutritional Analysis

Each with:
44 g water; 197 calories (13% from fat, 16% from protein, 71% from carb); 8 g protein; 3 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 35 g carb; 1 g fiber; 2 g sugar; 52 mg calcium; 2 mg iron;
30 mg sodium
; 154 mg potassium; 81 IU vitamin A; 2 mg vitamin C; 25 mg cholesterol

If you’re planning on grilling burgers, you should try these. You won’t find any buns this light and tasty at favorite fast food joint, I’ll tell you. The idea of cooking them in the foil tart pans is a suggestion I came across that lets you make nice round buns, but you can also just place them directly on a greased baking sheet. Don’t decide, like I did, that you can only get nine or ten out of this recipe unless you are planning on big burgers; they rise and expand a lot. The dough was a bit sticky, maybe because of the high humidity the day I made them, but that also helps to make them lighter.

½ cup (120 ml) skim milk

½ cup (120 ml) water

1 egg

¼ cup (55 g) unsalted butter

3 cups (330 g) bread flour

2 tablespoons (26 g) sugar

2 teaspoons (8 g) yeast

For topping:

1 egg white

1 tablespoon (8 g) sesame seeds

Place first 7 ingredients in bread machine in order specified by manufacturer. Process on dough cycle. When cycle is finished remove dough and separate into 12 balls. Place each ball in a 4-inch (10-cm) foil tart pan and flatten tops gently. Cover and let rise until doubled, about 30 minutes. Brush tops with egg and sprinkle with sesame seeds. Bake at 375°F (190°C, gas mark 5) until golden brown, 12 to 15 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
31 g water; 180 calories (25% from fat, 13% from protein, 62% from carb); 6 g protein; 5 g total fat; 3 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 1 g fiber; 2 g sugar; 24 mg calcium; 2 mg iron;
19 mg sodium
; 78 mg potassium; 163 IU vitamin A; 0 mg vitamin C; 31 mg cholesterol

If you are looking for a roll with flavor to use for sandwiches with things like roast beef or meat loaf, you might want to give these a try.

¾ cup beer, flat

½ cup (120 ml) water

1 tablespoon (14 g) unsalted butter

4 teaspoons (12 g) Onion Soup Mix (see recipe, page 78)

3 ¼ cups (365 g) bread flour

4 teaspoons (16 g) sugar

1 ¾ teaspoons yeast

Place ingredients in bread machine in order specified by manufacturer. Process on dough cycle. Remove dough from machine. Separate into 10 balls. Shape each into a round, flattened roll. Place on baking sheet sprayed with nonstick vegetable oil spray. Cover and let rise until doubled, about 30 minutes. Bake at 375°F (190°C, gas mark 5) until lightly browned, 12 to 15 minutes.

Yield:
10 servings

Nutritional Analysis

Each with:
35 g water; 184 calories (10% from fat, 13% from protein, 78% from carb); 6 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 34 g carb; 1 g fiber; 2 g sugar; 9 mg calcium; 2 mg iron;
2 mg sodium
; 62 mg potassium; 36 IU vitamin A; 0 mg vitamin C; 3 mg cholesterol

Bagels are one of the commercial breads that are highest in sodium. It would be rare to find any less than 300 to 400 mg. The only trick to making bagels is that they are boiled before they are baked. This gives them their traditional chewy texture. I’ve seen recommendations of anywhere from 30 seconds to 7 minutes for the boiling time, but I’ve had the best results with a minute or two. This recipe says it makes twelve bagels, but I typically only make eight or nine from it because I like them a little bigger.

1 cup (235 ml) water

1 ½ (30 g) tablespoons honey

3 cups (330 g) bread flour

1 ½ teaspoons yeast

Place ingredients in bread machine in order specified by manufacturer. Process on dough cycle. Remove dough and separate into 12 pieces. Roll each into a 7-inch (18-cm) rope. Shape rope into a circle, moistening one end and sealing it to the other. Cover and let rise until almost double, about 20 minutes. Bring 2 quarts (2 L) of water to a boil. Drop 3 or 4 bagels at a time into the water. Boil 1 minute, turning once. Remove and drain on paper towels. Sprinkle with minced onion, sesame seed, or poppy seed if desired. Transfer to baking sheet and bake at 350°F (180°C, gas mark 4) for 8 minutes or until golden brown.

Yield:
12 servings

Nutritional Analysis

Each with:
25 g water; 133 calories (4% from fat, 13% from protein, 83% from carb); 4 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 27 g carb; 1 g fiber; 2 g sugar; 6 mg calcium; 2 mg iron;
1 mg sodium
; 46 mg potassium; 1 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

It’s not all that difficult to make your own low sodium English muffins. The process is similar to making any other rolls, except they are “fried” on a griddle rather than baked. Be careful not to let your griddle get too hot, or you will have very brown muffins. If it takes less than 20 minutes to cook them through, you are probably cooking them too fast.

½ cup (120 ml) water

¼ cup (60 ml) skim milk

2 cups (220 g) bread flour

1 tablespoon (13 g) sugar

1 ½ tablespoons (21 g) unsalted butter

1 ¼ teaspoons yeast

Place ingredients in bread machine in order specified by manufacturer. Process on dough cycle. Either press dough to a ½-inch (1 ¼-cm) thickness and cut out with English muffin ring or large biscuit cutter or shape dough by hand into 8 round pieces ½ inch (1 ¼ cm) thick. Cover and allow to rise until doubled. Transfer to heated, greased griddles. Cook until light brown, turning occasionally, 20 to 25 minutes.

Yield:
8 servings

Nutritional Analysis

Each with:
27 g water; 154 calories (16% from fat, 12% from protein, 71% from carb); 5 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 27 g carb; 1 g fiber; 2 g sugar; 17 mg calcium; 2 mg iron;
6 mg sodium
; 61 mg potassium; 83 IU vitamin A; 0 mg vitamin C; 6 mg cholesterol

This bread is traditionally made by sticking it to the inside of the clay tandoor oven that the chicken is cooked in. In looking for a recipe I found alternatives ranging from grilling to cooking it on unglazed tiles in the oven. I opted for the one that called for cooking it on a griddle, and it turned out just fine. I put it in the bread machine and went off to do other things, and the dough was pretty sticky. You might want to keep an eye on it for a few minutes and add some extra flour if needed.

¾ cup (175 ml) water

1 cup (230 g) plain low-fat yogurt

1 tablespoon (13 g) sugar

3 ½ cups (385 g) bread flour

1 ½ teaspoons yeast

Place ingredients in bread machine in order specified by manufacturer and process on dough cycle. When finished, remove the dough, punch it down, and divide it into 8 or more equal pieces. Roll each piece out with a rolling pin or flatten using the heel of your hand into a smooth oval about 4 × 8 inches (10 × 20 cm). Place the ovals or rounds on a greased baking sheet and let rise 25 to 30 minutes, until doubled in bulk. Transfer the bread to a preheated griddle. Check the bread in 3 minutes, lifting them to check the color of the bread on the underside. Flip each oval when golden brown and crusty, then cook another 3 minutes.

Yield:
8 servings

Nutritional Analysis

Each with:
56 g water; 244 calories (6% from fat, 15% from protein, 79% from carb); 9 g protein; 2 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 47 g carb; 2 g fiber; 4 g sugar; 66 mg calcium; 3 mg iron;
23 mg sodium
; 147 mg potassium; 17 IU vitamin A; 0 mg vitamin C; 2 mg cholesterol

I just happened to see a loaf of focaccia bread in the bakery section of a local supermarket that was decorated this way. It looks great and tastes good too.

¾ cup (175 ml) water