The Low Sodium Cookbook (28 page)

4. Continue simmering the sauce until it is reduced to just a couple of tablespoons. Add the broccoli back to the pan and toss with the sauce to coat.

5. Return the broccoli to the serving bowl, sprinkle with the sesame seeds, and serve immediately.

Green Beans with Gorgonzola and Toasted Pecans

SERVES 4

SODIUM //
205 MG

QUICK

This savory green bean dish uses a simple steam-sauté cooking method. Just put the beans in the pan with oil and water, cover, and steam; then remove the lid, let the water evaporate, and sauté. Creamy, robust Gorgonzola cheese adds tons of flavor, and the nuts add a toasty crunch.

1 pound green beans, trimmed

¼ cup water

1 tablespoon olive oil

¼ teaspoon freshly ground pepper

⅓ cup crumbled Gorgonzola or other blue cheese

⅓ cup chopped pecans, toasted

1. Place the green beans in a large skillet along with the water and oil and bring to a boil over medium-high heat. Cover the pan, reduce the heat to medium, and simmer for about 3 minutes, until the green beans are just crisp-tender.

2. Remove the lid and continue to cook the green beans until all of the water has evaporated and the green beans begin to blister, 3 to 4 minutes more. Add the pepper and toss.

3. Place the green beans in a large serving bowl and add the Gorgonzola cheese, tossing until well combined. Sprinkle with the pecans and serve immediately.

Buttermilk Mashed Potatoes with Garlic and Chives

SERVES 4

SODIUM //
205 MG

LOW-FAT // QUICK

Once you taste this lightened-up version of the meat-and-potatoes standby, we’re pretty sure you’ll never go back to the old version. Poaching the garlic along with the potatoes infuses them with flavor. Buttermilk adds a nice tang, while still providing the creaminess you expect in mashed potatoes, and the chives add a kick of herby flavor.

2 pounds potatoes, such as Yukon Gold, peeled and cut into chunks

4 garlic cloves

2 tablespoons unsalted butter

¾ cup low-sodium chicken broth, heated

2 tablespoons nonfat buttermilk

1 tablespoon chopped chives

Freshly ground pepper

1. Place the potatoes and garlic in a large stockpot and cover with about 3 inches of water. Bring to a boil over medium-high heat. Reduce the heat to medium and cook, covered, for about 10 minutes, until the potatoes are tender. Drain the potatoes and return them to the pot.

2. Mash the potatoes and garlic using a potato masher. Add the butter.

3. Mix in ½ cup of the hot broth. If the mixture is too thick, add the remaining ¼ cup broth.

4. Add the buttermilk and chives, season with the pepper, and stir to mix well. Serve immediately.

Roasted Rosemary-Maple Sweet Potatoes

SERVES 4

SODIUM //
22 MG

LOW-FAT

It’s impossible to overstate the healthiness of the sweet potato. In fact, along with kale, it is one of the most nutrient-dense of all the vegetables. Eat sweet potatoes on a regular basis and you’ll get good doses of vitamins B
₆
, C, and D, plus beta-carotenes, iron, and fiber. Here sweet potatoes are roasted with olive oil and fresh rosemary, and sweetened with a dash of maple syrup. This dish makes an excellent side dish for festive holiday meals, but it’s easy enough that you’ll want to make it all year round.

2 pounds sweet potatoes, cut into 3 by ¼–inch sticks

2 tablespoons olive oil

½ teaspoon freshly ground pepper

2 tablespoons maple syrup

1 tablespoon minced fresh rosemary

1. Preheat the oven to 375°F.

2. On a large baking sheet, toss the sweet potatoes with the olive oil. Spread them out in a single layer and sprinkle with the pepper. Roast the sweet potatoes in the oven for 30 minutes.

3. Remove the sweet potatoes from the oven, drizzle them with the maple syrup, and sprinkle the rosemary over the top.

4. Return the sweet potatoes to the oven and roast for another 15 minutes, until the sweet potatoes are very tender. Serve immediately.

Brown Rice Pilaf with Herbs

SERVES 4

SODIUM //
69 MG