500 Low Sodium Recipes (8 page)

Yield:
6 servings

Nutritional Analysis

Each with:
51 g water; 90 calories (0% from fat, 2% from protein, 97% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 23 g carb; 1 g fiber; 20 g sugar; 21 mg calcium; 1 mg iron;
19 mg sodium
; 188 mg potassium; 166 IU vitamin A; 2 mg vitamin C; 0 mg

A low sodium version of the traditional Chinese sauce.

16 ounces (455 g) oysters

½ teaspoon lemon juice

1 ½ cups (355 ml) water, divided

1 ½ teaspoons low sodium chicken bouillon

2 teaspoons (10 ml) Soy Sauce Substitute (see recipe, page 53)

¼ teaspoon black pepper

Drain the oysters, reserving the liquid. In a preheated wok or skillet, combine the oysters, lemon juice, and ½ cup (120 ml) of the water. Poach for 15 seconds. Transfer to a blender and grind coarsely. In the wok, combine the bouillon and remaining water. Turn the heat to medium and bring to a slow boil. Turn to low and stir in the oyster mixture and remaining ingredients. Simmer for 5 minutes, stirring occasionally. Transfer to bottles or other containers. May be stored in the refrigerator for up to a week or frozen.

Yield:
44 servings

Nutritional Analysis

Each with:
17 g water; 6 calories (23% from fat, 35% from protein, 42% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 5 mg calcium; 1 mg iron;
27 mg sodium
; 15 mg potassium; 8 IU vitamin A; 1 mg vitamin C; 3 mg cholesterol

There is nothing particularly fancy or difficult about making Chinese mustard. You just stir it up and let it sit to build up flavor.

¼ cup (36 g) dry mustard

1 teaspoon sugar

¼ cup (60 ml) water, boiling

2 teaspoons (10 ml) vegetable oil

Combine mustard and sugar; stir in water and oil. Let stand 8 hours before serving. Store in refrigerator.

Yield:
16 servings

Nutritional Analysis

Each with:
4 g water; 9 calories (74% from fat, 9% from protein, 17% from carb); 0 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 3 mg calcium; 0 mg iron;
0 mg sodium
; 7 mg potassium; 3 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

A sauce used in many Asian recipes.

2 cups (475 ml) water

1 pound (455 g) flounder fillets

2 teaspoons (10 ml) low sodium chicken bouillon

1 teaspoon low sodium beef bouillon

1 cup (235 ml) Fish Stock (see recipe, page 75)

1 teaspoon cornstarch

In a wok, combine the water and the fish. Bring to a slow boil, cover, and boil for 5 minutes. Remove from the heat and let stand for 10 minutes. Pour into a blender and puree. Return to the wok. Add the bouillon and bring to a boil. Reduce heat and simmer for 5 minutes. In a bowl, combine the fish stock and cornstarch. Stir into the fish mixture and simmer until sauce thickens. May be refrigerated up to 2 weeks or frozen.

Yield:
36 servings

Nutritional Analysis

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

A lower-sodium version of this condiment with a flavor that many people seem to prefer to the bottled kind.

1 cup (225 g) low sodium mayonnaise

¼ cup (40 g) onion, finely chopped

¼ cup (60 g) sweet pickle relish

¼ teaspoon black pepper

Combine all ingredients. Allow to stand in the refrigerator several hours or overnight before using.

Yield:
24 servings

Nutritional Analysis

Each with:
5 g water; 70 calories (92% from fat, 1% from protein, 7% from carb); 0 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 3 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 2 mg calcium; 0 mg iron;
24 mg sodium
; 6 mg potassium; 30 IU vitamin A; 0 mg vitamin C; 5 mg cholesterol

This makes a good general-purpose kind of mustard.

¼ cup (36 g) dry mustard

¼ cup (60 ml) white wine vinegar

¼ cup (60 ml) white wine

1 teaspoon sugar

1 egg yolk

Blend together all the ingredients except the egg yolk and let stand for 2 hours. Beat the egg yolk into the mixture. Cook, stirring constantly, until slightly thickened, about 5 minutes. Store covered in the refrigerator.

Yield:
36 servings

Nutritional Analysis

Each with:
Each with: 7 g water; 5 calories (29% from fat, 36% from protein, 35% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 3 mg calcium; 0 mg iron;
5 mg sodium
; 14 mg potassium; 12 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Mustard is one of those things that typically has added salt but doesn’t seem to suffer from the lack of it. This particular mustard is similar to the coarse-ground French mustard like Grey Poupon Country French.

⅓
cup (59 g) mustard seeds

⅓
cup (48 g) dry mustard

⅔
cup (157 ml) water, boiling

1 cup (235 ml) cider vinegar

3 teaspoons (15 ml) light corn syrup

2 teaspoons (10 g) brown sugar

1 teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon ground cinnamon

¼ teaspoon ground allspice

⅛
teaspoon ground cloves

In a small bowl, combine the mustard seeds, dry mustard, and boiling water. Stir to mix and set aside for 10 minutes. In a saucepan, combine the remaining ingredients and bring to a boil. Reduce the heat and simmer, covered, for 5 minutes. Remove from heat. Place mustard and vinegar mixtures in a blender and process at high speed until seeds are crushed. Place in a pint jar and store in the refrigerator. Can be used immediately.

Yield:
96 servings

Nutritional Analysis

Each with:
4 g water; 7 calories (26% from fat, 11% from protein, 63% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 1 g sugar; 5 mg calcium; 0 mg iron;
1 mg sodium
; 10 mg potassium; 1 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

You can use this when grilling either fish, chicken, or pork to give a sweet and slightly spicy taste.

¼ cup (85 g) honey

2 teaspoons (10 ml) cider vinegar

2 teaspoons (10 g) mustard

½ teaspoon onion powder

¼ teaspoon garlic powder

Mix ingredients together. Brush over meat when grilling or roasting.

Yield:
4 servings

Nutritional Analysis

Each with:
17 g water; 72 calories (3% from fat, 2% from protein, 95% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 19 g carb; 0 g fiber; 18 g sugar; 9 mg calcium; 0 mg iron;
4 mg sodium
; 35 mg potassium; 10 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

This sauce is great served over steak. If you panfry the steak, you could use the same pan for the sauce, adding extra flavor.

Olive oil spray

¼ cup (40 g) shallots, chopped

¾ cup (53 g) mushrooms, sliced

1 teaspoon all-purpose flour

½ cup (120 ml) Cabernet Sauvignon

¼ cup (60 ml) low sodium chicken broth

1 teaspoon dried thyme

Black pepper, to taste

Spray a medium-size nonstick skillet with olive oil spray. Over medium heat, sauté the shallots and mushrooms until softened, 4 to 5 minutes. Add the flour to the skillet and mix with vegetables until dissolved. Raise the heat and add the wine. Cook for 1 minute. Add the broth and thyme. Cook for 4 minutes to reduce liquid and thicken. Add pepper to taste. Spoon sauce over steak.

Yield:
2 servings

Nutritional Analysis

Each with:
122 g water; 83 calories (5% from fat, 19% from protein, 76% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 9 g carb; 1 g fiber; 1 g sugar; 44 mg calcium; 3 mg iron;
22 mg sodium
; 257 mg potassium; 295 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

Roasted garlic is the hot new ingredient in packaged mixes as well as restaurant menus. It adds a mild garlic flavor without being overpowering. And it’s easy to make at home, even without one of the clay garlic roasters that you’ll see advertised.

1 whole garlic pod

1 tablespoon (15 ml) olive oil

Hold pod of garlic on the side, take a sharp knife, and cut the pod about 1/4 inch (0.64 cm) from the top all the way across, exposing the raw garlic cloves. Place on a baking sheet covered with aluminum foil. Pour and rub in olive oil in to the top of the garlic. Bake in a 325°F (170°C, gas
mark 3) oven for 45 minutes to 1 hour or until garlic is soft; remove and let cool. Separate each garlic clove from the pod and pinch at the stem end to remove the garlic paste. Cover and refrigerate.

Yield:
8 servings

Nutritional Analysis

Each with:
0 g water; 15 calories (96% from fat, 1% from protein, 3% from carb); 0 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 1 mg calcium; 0 mg iron;
0 mg sodium
; 1 mg potassium; 0 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Can’t find any low sodium pizza sauce on your grocer’s shelves? No problem—it’s easy to make your own.

2 teaspoons (10 ml) olive oil

1 teaspoon garlic, minced

¼ cup (40 g) onion, finely chopped

1 teaspoon dried oregano

1 teaspoon dried basil

¼ teaspoon black pepper

1 cup (245 g) no-salt-added tomato sauce

2 teaspoons (11 g) no-salt-added tomato paste

In a medium saucepan, sauté the garlic and onion in olive oil until tender. Add the oregano, basil, and black pepper and continue cooking a few more minutes. Stir in the tomato sauce and then the tomato paste. Simmer on low heat for about 10 minutes. Makes about 1 1/2 cups (365 g).

Yield:
12 servings

Nutritional Analysis

Each with:
24 g water; 33 calories (62% from fat, 6% from protein, 32% from carb); 0 g protein; 2 g total fat; 0 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 1 g fiber; 1 g sugar; 9 mg calcium; 0 mg iron;
5 mg sodium
; 115 mg potassium; 124 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol

The sun-dried tomatoes give this a little different flavor than most spaghetti sauces. I generally buy the packages of dehydrated tomatoes, but you can also buy the oil-packed ones. The sodium level is about the same and you can skip the soaking step.

½ cup (27.5 g) sun-dried tomatoes, dehydrated

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

½ teaspoon garlic powder

½ teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon onion powder

1 teaspoon dried parsley

2 teaspoons (10 ml) vinegar

Soak the tomatoes in boiling water for 10 minutes. Drain. Place all ingredients in a skillet and simmer until the sauce is of desired thickness, about a half hour.

Yield:
4 servings

Nutritional Analysis

Each with:
65 g water; 54 calories (32% from fat, 11% from protein, 58% from carb); 2 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 9 g carb; 2 g fiber; 3 g sugar; 22 mg calcium; 1 mg iron;
43 mg sodium
; 449 mg potassium; 425 IU vitamin A; 22 mg vitamin C; 0 mg cholesterol

Serve this as a spread for Italian bread, on a sandwich, or mixed with warm pasta.

¼ cup (35 g) walnuts

½ cup (55 g) sun-dried tomatoes, oil packed

¼ cup (25 g) Parmesan cheese, grated

1 clove garlic

2 teaspoons (10 ml) olive oil

Black pepper, to taste

Preheat the oven to 375°F (190°C, gas mark 5). Toast the nuts for 7 to 8 minutes; cool. Drain the oil from tomatoes. In a food processor, combine everything. Process until smooth.

Yield:
8 servings

Nutritional Analysis

Each with:
5 g water; 80 calories (79% from fat, 11% from protein, 10% from carb); 2 g protein; 7 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 2 g polyunsaturated fat; 2 g carb; 1 g fiber; 0 g sugar; 38 mg calcium; 0 mg iron;
61 mg sodium
; 132 mg potassium; 106 IU vitamin A; 7 mg vitamin C; 2 mg cholesterol