The Low Sodium Cookbook (23 page)

To make the soup:

1. In a large stockpot over medium-high heat, combine the broth, water, onion, ginger, fish sauce, garlic, star anise, and cloves and bring to a boil. Reduce the heat to medium-low, cover, and simmer for about 20 minutes.

2. Strain the broth through a fine-mesh sieve into a large bowl. Discard the solids.

3. Return the broth to the pot and bring it back up to a boil. Remove from the heat and immediately add the steak slices.

To prepare the garnishes:

1. Arrange the garnishes on a platter.

2. Divide the noodles among 4 soup bowls. Ladle the hot soup over the noodles, dividing the meat evenly among the bowls.

3. Serve immediately with the platter of garnishes, instructing guests to garnish their soup as desired.

Cherry Tomato and Corn Chowder

SERVES 4

SODIUM //
313 MG

BUDGET-FRIENDLY // LOW-FAT // QUICK

Traditional chowders are usually loaded with calories, fat, and sodium. This quick version uses healthful substitutions—turkey bacon, low-fat milk, and low-sodium broth—to keep it healthful. Pureeing most of the corn kernels along with low-fat milk makes the chowder thick and satisfying, while the tomatoes give it unmistakable summer flavor and a pretty pop of color. For a vegetarian version, simply leave out the bacon.

1 tablespoon olive oil

1 medium onion, diced

2 stalks celery, diced

2 garlic cloves, minced

1 pint small cherry tomatoes, halved

2½ cups frozen corn kernels, thawed

2 cups low-fat milk

1 teaspoon chopped fresh thyme

¼ teaspoon freshly ground pepper

1 cup low-sodium vegetable or chicken broth

3 green onions, thinly sliced, for garnish

2 slices turkey bacon, cooked and crumbled, for garnish (optional)

1. Heat the oil in a large stockpot over medium-high heat. Add the onion, celery, and garlic and cook, stirring, until the onion is soft, about 5 minutes.

2. Add the tomatoes and cook for another 2 to 3 minutes, until the tomatoes just begin to break down.

3. Place 1½ cups of the corn, 1 cup of the milk, the thyme, and the pepper in a blender or food processor and process until smooth.

4. Transfer the pureed mixture to the stockpot and bring to a simmer.

5. Add the remaining 1 cup of corn and 1 cup of milk to the pot along with the broth. Stir well and cook over medium heat for about 5 minutes until heated through.

6. Serve hot, garnished with the green onions and bacon.

Vegetarian Quinoa Chili

SERVES 6

SODIUM //
45 2 MG

BUDGET-FRIENDLY // LOW-FAT

Quinoa is the current darling of the health food world, and for good reason. This great-tasting whole grain is full of protein and fiber, low in fat, and has a low glycemic index. It’s an interesting alternative for rice or potatoes, and a great gluten-free substitute for pasta or couscous. Here it is paired with jalapeños and beans in a flavorful vegetarian chili.

½ cup quinoa, rinsed

1 tablespoon olive oil

1 small onion, chopped

2 garlic cloves, minced

2 jalapeños, seeded and diced

1 large carrot, diced

2 stalks celery, diced

1 yellow or orange bell pepper, seeded and diced

2 tablespoons chili powder

1 tablespoon ground cumin

2 (15-ounce) cans pinto beans, drained and rinsed

1 (28-ounce) can no-salt-added diced tomatoes, drained

1 (15-ounce) can low-sodium tomato sauce

1. Cook the quinoa according to the package directions.

2. Heat the oil in a large stockpot set over medium-high heat. Add the onion and garlic and cook, stirring frequently, until the onion is soft, about 5 minutes.

3. Add the jalapeños, carrot, celery, and bell pepper and cook, stirring occasionally, for about 10 minutes, until the vegetables are tender.

4. Stir in the chili powder and cumin and cook about 30 seconds more.

5. Add the beans, tomatoes, tomato sauce, and cooked quinoa. Reduce the heat to medium-low, cover, and simmer for about 30 minutes.

6. Serve hot, garnished with diced avocados, minced red onion, salsa, sour cream, or baked tortilla chips, if desired.

Bouillabaisse

SERVES 4

SODIUM //
390 MG
(403 MG WITH THE AIOLI)

LOW-FAT // QUICK

Low-fat, low-calorie, and low-sodium halibut is loaded with protein and nutrients—magnesium, vitamins B
₆
and B
₁₂
, and omega-3 fatty acids, among others. This classic French seafood stew brings them together in a rich tomato-based broth with a hint of orange. Serve it with crusty bread for soaking up the sauce, if desired.

For the stew:

1 tablespoon extra-virgin olive oil

2 garlic cloves, minced

1 medium shallot, diced

¾ cup low-sodium fish or chicken broth

¾ cup dry white wine

1 (14-ounce) can no-salt-added diced tomatoes, drained

2 teaspoons fresh thyme, or ¾ teaspoon dried thyme

2 teaspoons orange zest

1 teaspoon smoked paprika

½ teaspoon red pepper flakes

½ teaspoon saffron threads, crushed

12 ounces skinless halibut fillets, cut into 1-inch pieces

¼ cup minced fresh flat-leaf parsley, for garnish

For the aioli (optional):

¼ cup reduced-fat mayonnaise

1 garlic clove, minced

2 teaspoons fresh lemon juice