The Low Sodium Cookbook (27 page)

5. Add the paprika, cinnamon, coriander, cumin, turmeric, cayenne, cloves, and saffron and cook, stirring, 1 minute more.

6. Stir in the cooked lamb along with the broth, tomatoes, and green beans. Simmer until the vegetables are tender, 8 to 10 minutes.

7. Just before serving, stir in the lemon juice. Serve hot, garnished with the parsley.

CHAPTER ELEVEN

Side Dishes

S
ide dishes seem to fall into two camps: simple and forgettable, or delicious and loaded with fat, salt, and calories. But it doesn’t have to be that way. Whether grainor vegetable-based, easy-to-make side dishes can deliver lots of flavor and nutrients without derailing your diet.

In this chapter, you’ll find recipes for simple, delicious, and healthful sides—including grains and starchy vegetables, as well as lighter vegetable-based dishes—that will stay on your mind long after you eat them. Once you try some of these quick and easy dishes, they’re likely to become regular features on your dinner table.

Lemony Snap Peas with Radishes

SERVES 4

SODIUM //
22 MG

LOW-FAT // QUICK

With crisp-tender snap peas, striking pink and white radishes, and the bright tang of lemon, this gorgeous side dish is as delicious as it is good for you. Both snap peas and radishes are loaded with fiber and vitamin C. Serve this bright, springy dish alongside roasted meats, especially lamb, or as part of a picnic spread.

1 pound sugar snap peas, trimmed

1 teaspoon lemon zest

2 tablespoons fresh lemon juice

1 tablespoon olive oil

1 teaspoon Dijon mustard

¾ teaspoon sugar

½ teaspoon freshly ground pepper

1 shallot, minced

4 radishes, thinly sliced

1. Fill a large bowl with ice water.

2. Bring a large pot of water to a boil. Add the snap peas and blanch until just tender, about 30 seconds. Transfer the peas from the boiling water to the ice water with a slotted spoon to stop them from cooking.

3. In a medium bowl, whisk together the lemon zest, lemon juice, oil, mustard, sugar, pepper, and shallot until well combined.

4. Drain the peas and add them to the bowl with the dressing along with the radishes. Toss to coat well. Serve immediately.

Garlicky Kale with Red Peppers

SERVES 4

SODIUM //
60 MG

LOW-FAT // QUICK

Kale is a true superstar of the vegetable world. It’s loaded with vitamins A, C, and K (to name a few) and antioxidants, and even provides hearty doses of iron, protein, and fiber. While eating your vegetables is always a good thing, choosing kale regularly could go a long way toward keeping you strong and healthy. Here kale gets a bit of spice from jalapeño and a dash of bright color from red bell pepper. Serve it alongside a simple roast chicken or grilled meat of any kind.

2 teaspoons olive oil

2 red bell peppers, seeded and sliced

1 jalapeño, seeded and diced

1 garlic clove, minced

¼ teaspoon freshly ground pepper

1 pound kale, stems removed and leaves cut into wide ribbons

½ cup low-sodium vegetable broth

1 tablespoon fresh lemon juice

1. Heat the oil in a large, heavy skillet over medium-high heat. Add the bell peppers, jalapeño, garlic, and pepper. Cook, stirring frequently, until the peppers have softened, about 3 minutes.

2. Add the kale and broth. Reduce the heat to medium-low, cover, and cook until the kale is tender, about 10 minutes.

3. Remove the lid, increase the heat to medium, and cook until the liquid is mostly evaporated, 2 to 3 minutes.

4. Just before serving, stir in the lemon juice. Serve immediately.

Sesame-Ginger Broccoli

SERVES 4

SODIUM //
267 MG

LOW-FAT // QUICK

With its powerful combination of fiber and vitamins, broccoli can actually help the body reduce its level of “bad” cholesterol. This Asian-style stir-fry adds ginger, which aids in digestion, and sesame seeds, which contain lignans that lower cholesterol and blood pressure. Better still, it’s delicious. Serve this side with grilled chicken or steak with Asian flavors.

½ cup low-sodium vegetable broth

1 tablespoon low-sodium soy sauce

1 tablespoon sesame oil

1 tablespoon canola oil

2 garlic cloves, minced

1 tablespoon minced peeled fresh ginger

1 pound broccoli florets, cut into bite-size pieces

1 tablespoon toasted sesame seeds

1. In a small bowl, stir together the broth, soy sauce, and sesame oil.

2. Heat the canola oil in a skillet over medium-high heat. Add the garlic and ginger and sauté for 1 minute. Add the broccoli and stir to combine.

3. Stir in the sauce mixture and bring to a boil. Reduce the heat to low, cover, and cook until the broccoli is crisp-tender, about 3 minutes. Using a slotted spoon, transfer the broccoli to a serving bowl.