500 Low Sodium Recipes (50 page)

2 tablespoons (28 ml) olive oil

2 cups (220 g) bread flour

1 tablespoon (13 g) sugar

1 ½ tablespoons (18 g) yeast

For topping:

½ cup (80 g) onion, sliced

½ cup (60 g) green bell pepper, sliced

½ cup (60 g) red bell pepper, sliced

2 tablespoons (10 g) Parmesan cheese, grated

Place first 5 ingredients in bread machine in order specified by manufacturer. Process on dough cycle. Remove the dough from machine when cycle ends. Pat into an 8 × 12-inch (20 × 30-cm) rectangle on a baking sheet sprayed with nonstick vegetable oil spray. Cover and let rise until doubled, about 30 minutes. Thinly slice onions and separate into rings. Thinly slice peppers into rings. Place onions and peppers on top of dough. Sprinkle cheese over top. Bake at 400°F (200°C, gas mark 6) until done, 15 to 18 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
60 g water; 239 calories (23% from fat, 13% from protein, 64% from carb); 8 g protein; 6 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 38 g carb; 2 g fiber; 3 g sugar; 37 mg calcium; 3 mg iron;
36 mg sodium
; 151 mg potassium; 225 IU vitamin A; 17 mg vitamin C; 2 mg cholesterol

This makes marvelous sandwiches. Also good as an accompaniment to soup or pasta.

¼ cup (175 ml) water

2 tablespoons (28 ml) olive oil

2 cups (220 g) bread flour

1 tablespoon (13 g) sugar

1 ½ tablespoons (18 g) yeast

For topping:

1 tablespoon (4.5 g) dried basil

1 teaspoon dried rosemary

2 tablespoons (10 g) Parmesan cheese, grated

Place first 5 ingredients in bread machine in order specified by manufacturer. Process on dough cycle. Remove the dough from the machine when the cycle ends. Pat into an 8 × 12-inch (20 × 30-cm) rectangle on a baking sheet sprayed with nonstick vegetable oil spray. Cover and let rise until doubled, about 30 minutes, Make depressions at 1-inch (2.5-cm) intervals with finger or handle of wooden spoon. Sprinkle herbs and cheese over top. Bake at 400°F (200°C, gas mark 6) until done, 15 to 18 minutes.

Yield:
6 servings

Nutritional Analysis

Each with:
36 g water; 232 calories (23% from fat, 13% from protein, 64% from carb); 7 g protein; 6 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 37 g carb; 2 g fiber; 2 g sugar; 40 mg calcium; 3 mg iron;
35 mg sodium
; 121 mg potassium; 46 IU vitamin A; 0 mg vitamin C; 2 mg cholesterol

This was originally a suggestion from my daughter, who made her annual pilgrimage to Maryland’s Renaissance Festival but missed out on her usual walk-about meal of beef stew in a bread bowl. The Classic Beef Stew recipe is on page 230.

1
⅛
cups (264 ml) water

2 teaspoons (10 g) unsalted butter

3 ¼ cups (365 g) bread flour

1 teaspoon sugar

1 ¾ teaspoons yeast

Place ingredients in the bread machine in the order specified by the manufacturer. Process on dough cycle. Remove dough and place in a bowl sprayed with nonstick vegetable oil spray, turning to grease all sides. Cover and let rise until doubled, about 30 minutes. Separate into 6 pieces. Form each into a round, flat loaf and place on a greased baking sheet. Cover and let rise again, about 30 minutes. Bake at 375°F (190°C, gas mark 5) until lightly browned, about 20 minutes. To use as bowls, cut off the top and scoop out the inside, being careful to leave a thick enough wall to hold the stew or soup in. Fill with soup or stew and replace the top.

Yield:
6 servings

Nutritional Analysis

Each with:
55 g water; 285 calories (8% from fat, 13% from protein, 78% from carb); 9 g protein; 3 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 1 g polyunsaturated fat; 55 g carb; 2 g fiber; 1 g sugar; 13 mg calcium; 3 mg iron;
3 mg sodium
; 98 mg potassium; 41 IU vitamin A; 0 mg vitamin C; 3 mg cholesterol

This recipe produces a bread that is slightly sweet, reminiscent of King’s Hawaiian Bread, which I discovered not long before going on the low sodium diet. It’s excellent for breakfast or to use for dipping.

¾ cup (175 ml) pineapple juice

1 egg

¼ cup (60 ml) skim milk

1 teaspoon coconut extract

4 tablespoons (55 g) unsalted butter

3 cups (330 g) bread flour

⅓
cup (67 g) sugar

½ cup (24 g) instant mashed potato flakes

¼ teaspoon ground ginger

1 ½ teaspoons yeast

Place ingredients in bread machine in order specified by manufacturer. Process using white bread setting.

Yield:
12 servings

Nutritional Analysis

Each with:
27 g water; 207 calories (22% from fat, 10% from protein, 68% from carb); 5 g protein; 5 g total fat; 3 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 35 g carb; 1 g fiber; 8 g sugar; 20 mg calcium; 2 mg iron;
14 mg sodium
; 105 mg potassium; 154 IU vitamin A; 3 mg vitamin C; 31 mg cholesterol

Those of you like me who used to like the refrigerated dough crescent rolls can take heart. You can make a replacement yourself, although they are a bit more work than most breads. I probably won’t make these for Thanksgiving dinner, but will save them for a meal that is less full of calories and fat since they contain a lot of both.

¾ cup (165 g) unsalted butter

3 tablespoons (24 g) all-purpose flour

1 cup (235 ml) skim milk

1 egg

2 cups (220 g) bread flour

2 tablespoons (26 g) sugar

1 ¾ teaspoons yeast

1 egg white

1 tablespoon (15 ml) skim milk

Cream butter and all-purpose flour. Roll between 2 sheets of waxed paper to a 6 × 6-inch (15 × 15-cm) square. Chill at least 1 hour. Place milk, egg, bread flour, and yeast in bread machine in order specified by manufacturer. Process on dough cycle. Remove from machine and let rest 10 minutes. Roll to a 7 × 14-inch (18 × 35-cm) rectangle. Place chilled butter mixture on half of dough. Fold other half over and seal edges. Roll to a 10 × 12-inch (25 × 30-cm) rectangle. Chill dough. Fold in thirds and roll back to a 10 × 12-inch (25 × 30-cm) rectangle. Chill, fold, and roll 2 more times. Fold into thirds one more time. Cut dough in half crosswise. Roll each half into a 12-inch (30-cm) circle. Cut each into 12 wedges. Roll up each wedge, starting at the wide end. Place, point down, on ungreased baking sheets. Curve ends to make a crescent shape. Beat egg white and milk together. Brush over rolls. Bake at 375°F (190°C, gas mark 5) until golden, 12 to 15 minutes.

Yield:
24 servings

Nutritional Analysis

Each with:
16 g water; 109 calories (51% from fat, 9% from protein, 40% from carb); 3 g protein; 6 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 11 g carb; 0 g fiber; 1 g sugar; 21 mg calcium; 1 mg iron;
13 mg sodium
; 45 mg potassium; 211 IU vitamin A; 0 mg vitamin C; 26 mg cholesterol

This makes a great accompaniment to soup. It’s also good for sandwiches. I use it for a quick and filling breakfast on the go with just a scrambled egg or some microwaved egg substitute.

1 cup (235 ml) water

¼ cup (40 g) onion, finely chopped

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

2 tablespoons (28 g) unsalted butter

3 ¼ cups (365 g) bread flour

⅓
cup (47 g) cornmeal

2 tablespoons (26 g) sugar

1 ¾ teaspoons yeast

Place ingredients in bread machine in order specified by manufacturer. Process on white bread cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
30 g water; 176 calories (14% from fat, 12% from protein, 75% from carb); 5 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 33 g carb; 1 g fiber; 2 g sugar; 8 mg calcium; 2 mg iron;
2 mg sodiu
m; 63 mg potassium; 74 IU vitamin A; 1 mg vitamin C; 5 mg cholesterol

The perfect bread for tomato sandwiches.

1 tablespoon (15 ml) water

3 cups (330 g) bread flour

¼ teaspoon garlic powder

2 tablespoons (26 g) sugar

1 ½ teaspoons dried basil

2 teaspoons (8 g) yeast

⅓
cup (36 g) sun-dried tomatoes, in oil

Place ingredients except tomatoes in bread machine in order specified by manufacturer. Process on white bread cycle. Add the tomatoes at the beep or 5 minutes before the end of the kneading cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
65 g water; 141 calories (7% from fat, 13% from protein, 80% from carb); 5 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 1 g fiber; 2 g sugar; 10 mg calcium; 2 mg iron;
10 mg sodium
; 99 mg potassium; 48 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

These are not nearly as hard to make as I thought they might be. They have a nice flavor. I used the leftover ones for sandwiches … and watching the way they puff up in the oven to form the “pockets” is fascinating.

1 cup (235 ml) water

1 tablespoon (15 ml) olive oil

3 cups (330 g) bread flour

1 teaspoon sugar

1 teaspoon yeast

Place ingredients in the bread machine in the order specified by the manufacturer. Process on dough cycle. When finished, remove to a lightly floured surface and punch down gently. Divide the dough into 8, shaping into balls. Cover with oiled plastic wrap and allow to rest for 10 minutes. While dough is resting preheat oven to 450°F (230°C, gas mark 8) and place 2 large baking sheets in oven to heat. Flatten each piece of dough and roll to about ¼ inch (0.64 cm) thick. Sprinkle each round with flour and re-cover with plastic wrap. Allow to rest for 10 more minutes. Transfer to hot baking sheets and bake for 5 to 6 minutes, until puffed and lightly browned.

Yield:
8 servings

Nutritional Analysis

Each with:
36 g water; 204 calories (12% from fat, 13% from protein, 76% from carb); 6 g protein; 3 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 38 g carb; 1 g fiber; 1 g sugar; 9 mg calcium; 2 mg iron;
2 mg sodium
; 61 mg potassium; 1 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

This recipe is similar to the sweet versions served at mall-based pretzel shops. It involves a little bit of work, but the end result is worth it.

1 ½ cups (355 ml) water

4 cups (440 g) bread flour

½ teaspoon brown sugar

1 ½ teaspoons yeast

For topping:

½ teaspoon sodium-free baking soda

2 teaspoons (10 ml) warm water

2 tablespoons (40 g) honey

2 tablespoons (28 g) unsalted butter, melted

2 tablespoons (26 g) sugar

2 tablespoons (30 g) brown sugar

Place first 4 ingredients in bread machine in order specified by manufacturer and process on dough cycle. Remove dough from machine. Pull off pieces of dough and shape into pretzel shapes (roll into a rope, form a circle with the ends of the rope on top, then bring both ends down to lower part of circle). Combine baking soda and warm water and brush on pretzels. Bake at 550°F (290°C) for about 8 minutes. While the pretzels are still hot, brush with melted butter combined with honey. Sprinkle with sugars.

Yield:
12 servings

Nutritional Analysis

Each with:
38 g water; 195 calories (13% from fat, 12% from protein, 76% from carb); 6 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 36 g carb; 1 g fiber; 3 g sugar; 9 mg calcium; 2 mg iron;
2 mg sodium
; 59 mg potassium; 60 IU vitamin A; 0 mg vitamin C; 5 mg cholesterol

This has been used as Christmas morning breakfast several times. It’s a great idea, combining traditional bread with the holiday fruits.

1 cup (235 ml) water

2 tablespoons (28 ml) vegetable oil

3 ¼ cups (365 g) bread flour

3 tablespoons (29 g) sugar

1 teaspoon lemon peel, grated

½ teaspoon cardamom

2 ½ teaspoons (10 g) yeast

½ cup candied fruit

⅓
cup (38 g) almonds, chopped

¼ cup (41 g) raisins

For topping:

1 tablespoon (14 g) unsalted butter

2 tablespoons (26 g) sugar

Place the first 7 ingredients in the bread machine in the order specified by the manufacturer. Process on dough cycle. Add the fruit and nuts at the beep or 5 minutes before the end of kneading. Remove dough from machine and form into ball. Spread to a 12-inch (30-cm) circle on a greased baking sheet. Melt butter and brush over bread. Prick several times with fork. Cover and let rise in a warm place until doubled, 40 to 50 minutes. Uncover dough. Sprinkle with the sugar. Bake at 400°F (200°C, gas mark 6) for 15 to 20 minutes or until golden brown. Remove from the baking sheet and cut into wedges.

Yield:
12 servings

Nutritional Analysis

Each with:
26 g water; 219 calories (24% from fat, 10% from protein, 65% from carb); 6 g protein; 6 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 2 g polyunsaturated fat; 36 g carb; 2 g fiber; 8 g sugar; 18 mg calcium; 2 mg iron;
3 mg sodium
; 109 mg potassium; 31 IU vitamin A; 0 mg vitamin C; 3 mg cholesterol