The Low Sodium Cookbook (25 page)

1½ pounds boneless, skinless chicken breast, cut into bite-size pieces

1½ teaspoons freshly ground pepper

2 tablespoons all-purpose flour

2 tablespoons olive oil

2 large garlic cloves, minced

2 teaspoons capers, drained and minced

Zest of 1 lemon

½ cup dry white wine

1¾ cups low-sodium chicken broth

1 pound Yukon Gold potatoes, scrubbed and cut into ¾-inch cubes

1 (8-ounce) package frozen artichoke hearts, thawed and halved or quartered

Juice of 1 lemon

1 cup finely chopped fresh flat-leaf parsley, plus additional for garnish

¾ cup pitted medium green olives, quartered

1. In a large bowl, season the chicken with the pepper and toss with the flour to coat.

2. Heat the oil in a Dutch oven or large stockpot over medium-high heat. Add the chicken and cook, turning frequently, until browned on all sides, about 5 minutes total. Transfer the chicken to a bowl.

3. Reduce the heat to medium. Add the garlic, capers, and lemon zest and cook, stirring, for about 30 seconds.

4. Add the wine and cook, stirring and scraping up the browned bits from the bottom of the pan, for about 2 minutes, until the liquid is reduced by about half.

5. Return the cooked chicken to the pot along with the broth and potatoes. Reduce the heat to medium-low, cover, and simmer for 10 minutes.

6. Add the artichokes and continue to cook, covered, until the potatoes are tender, about 10 minutes more.

7. Add the lemon juice, parsley, and olives and stir well.

8. Serve hot, garnished with additional parsley.

Pork and Apple Stew

SERVES 4

SODIUM //
350 MG

MAKE AHEAD // QUICK

An apple a day keeps the doctor away, right? This old adage might actually be true since apples have lots of disease-fighting antioxidants. Here we’ve paired them with pork and flavorful turkey bacon for a satisfying stew with classic flavors. It’s simple and quick to prepare and makes for great leftovers, too.

2 tablespoons canola oil

1 medium onion, diced

2 slices turkey bacon

1½ pounds boneless pork shoulder, cut into thin strips

2 large green apples, such as Granny Smith, unpeeled and cut into ¾-inch chunks

¾ pound small new potatoes

1 (16-ounce) package shredded green cabbage

2 cups low-sodium chicken broth

1 cup apple juice

2 tablespoons Dijon mustard

½ teaspoon freshly ground pepper

1 tablespoon white wine vinegar

1 tablespoon fresh thyme leaves, for garnish

1. Heat the oil in a Dutch oven or large stockpot over medium-high heat. Add the onions and bacon and cook, stirring, until the onions begin to soften and the bacon begins to brown, about 5 minutes.

2. Add the pork and cook, stirring occasionally, until the meat is browned on all sides, about 5 minutes. Transfer the mixture to a bowl.

3. Add the apples, potatoes, cabbage, broth, apple juice, mustard, and pepper to the pot and bring to a boil. Reduce the heat to medium-low and stir in the pork, onions, bacon, and vinegar. Simmer, uncovered, for about 15 minutes.

4. Serve hot, garnished with the thyme.

Mexican Pork Stew with Black Beans and Tomatillos

SERVES 6

SODIUM //
108 MG

LOW-FAT // MAKE AHEAD

This spicy stew may take a while to cook, but it couldn’t be easier. Tomatillos, common in Mexican cooking, look like small green tomatoes covered with a papery skin. They have a tart, lemony flavor that pairs perfectly with meaty pork and spicy chilies. Look for canned tomatillos in the international foods aisle of your supermarket or at specialty Latin markets. This stew gets better with time, so make it a day or two ahead if you can, or store it in the freezer for up to three months.

1 tablespoon canola oil

1½ pounds pork tenderloin, cut into 1-inch cubes

½ teaspoon freshly ground pepper

2 medium onions, diced

4 garlic cloves, minced

2 jalapeños, seeded and diced

2 teaspoons ground cumin

2 teaspoons chili powder

1 teaspoon dried oregano

1 (28-ounce) can tomatillos, drained and diced

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

1½ cups dark Mexican beer

1½ cups fresh orange juice

1 (15-ounce) can black beans, drained and rinsed

½ cup chopped fresh cilantro leaves, plus more for garnish

Juice of 1 lime

1. Heat the oil in a Dutch oven or large stockpot over medium-high heat. Sprinkle the pork with the pepper and add it to the pot (you may have to brown the pork in two batches to avoid crowding the stockpot). Cook, turning frequently, until the meat is browned on all sides. Transfer the meat to a large bowl.

2. Add the onions and garlic to the stockpot and cook, stirring frequently, until the onion has softened, about 5 minutes.

3. Add the jalapeños, cumin, chili powder, and oregano and cook, stirring, for 1 minute more.

4. Add the tomatillos, tomatoes, beer, and orange juice and bring to a boil. Reduce the heat to low and simmer, uncovered, for about 10 minutes.

5. Return the pork to the pot and simmer, covered, for about 2 hours, until the pork is very tender.

6. Add the beans and cilantro and cook for about 10 minutes more, until the beans are heated through.

7. Just before serving, stir in the lime juice. Serve hot, garnished with additional cilantro.

Beef and Stout Stew

SERVES 6

SODIUM //
111 MG

MAKE AHEAD

Serve this classic Irish stew for St. Patrick’s Day, or anytime you are craving a satisfyingly rich bowl of meat stew. Beef, unfairly maligned by dieters, provides lots of protein and iron. And if you choose lean stew meat, the dish is surprisingly low in fat.