The Low Sodium Cookbook (33 page)

6. Return the scallops, along with any juices, to the skillet and cook over low heat until heated through.

7. Arrange the spinach on 4 serving plates, dividing it equally. Top each with scallops, dividing them equally. Drizzle the sauce over the scallops and sprinkle the pine nuts on top. Serve immediately.

Classic Crab Cakes with Red Pepper Aioli

SERVES 4

SODIUM //
346 MG

LOW-FAT

Crab cakes are often either laden with gloppy mayonnaise and loaded with salt or so full of herbs and vegetables that you can barely taste the crab. This recipe solves both problems. Big pieces of succulent crabmeat are held together by just a touch of reduced-fat mayonnaise and seasoned with a dash of spices, a squeeze of lime, and a sprinkling of fresh herbs. These are quick and easy to make, low in fat and sodium, and full of crabmeat and flavorful herbs and spices. They are a simple and delicious everyday meal or an elegant dish for a special occasion.

For the crab cakes:

½ cup panko bread crumbs

1 egg

1 egg white, beaten

2 green onions, thinly sliced

2 tablespoons finely chopped red bell pepper

2 tablespoons minced fresh parsley

1 tablespoon reduced-fat mayonnaise

Juice of ½ lime

1 teaspoon Old Bay Seasoning

½ teaspoon freshly ground pepper

9 ounces lump crabmeat

Cooking spray

For the aioli:

¼ cup nonfat plain Greek yogurt

2 tablespoons reduced-fat mayonnaise

¼ cup jarred roasted red bell pepper (packed in water), drained, seeded, and chopped

To make the crab cakes:

1. In a large mixing bowl, combine the bread crumbs, egg, egg white, green onions, bell pepper, parsley, mayonnaise, lime juice, Old Bay Seasoning, and pepper and stir to mix well.

2. Using your hands, gently fold in the crabmeat, being careful not to break up the large pieces.

3. Shape into 8 equal-size patties and refrigerate for 30 to 60 minutes.

4. Preheat the oven to 400°F.

5. Spray a large baking sheet with cooking spray.

6. Arrange the chilled crab cakes on the baking sheet and spray lightly with cooking spray. Bake for about 10 minutes on each side.

To make the aioli:

1. In a small bowl, combine the yogurt, mayonnaise, and roasted pepper. Stir to mix well.

2. Serve the crab cakes hot, garnished with a dollop of the aioli.

Mixed Seafood Grill with Romesco Sauce

SERVES 4

SODIUM //
402 MG

QUICK

This stunning dish is a healthful alternative to the usual barbecue fare. A fish-grilling basket makes it a cinch to create. If you don’t have one, you can put the seafood and fish on soaked wooden skewers to keep them from falling through the slats on your barbecue and make them easier to flip.

For the sauce:

1 (7-ounce) jar roasted red peppers (packed in water), drained

2 large tomatoes, quartered

¼ cup unsalted almonds, toasted

2 garlic cloves

2 tablespoons minced fresh parsley

1 tablespoon sherry vinegar

1 teaspoon paprika

½ teaspoon freshly ground pepper

2 tablespoons olive oil

For the seafood:

Cooking spray

½ pound shrimp, peeled and deveined

½ pound sea scallops

½ pound whole squid, separated into bodies and tentacles

1 (10-ounce) firm fish fillet, such as haddock or snapper, cut into strips

2 tablespoons olive oil

1 teaspoon dried oregano

½ teaspoon freshly ground pepper

2 tablespoons minced fresh flat-leaf parsley, for garnish

2 lemons, cut into wedges, for garnish

To make the sauce:

1. Combine the red peppers, tomatoes, almonds, garlic, parsley, vinegar, paprika, and pepper in a food processor and process to a fairly smooth paste.

2. With the processor running, drizzle in the oil and process until well combined. If the mixture is too thick, add water, 1 tablespoon at a time, to achieve the desired consistency.

To make the seafood:

1. Preheat a grill or barbecue to medium-high heat.

2. Spray a seafood grilling basket, if using, lightly with cooking spray. Soak 12 bamboo skewers in water if you don’t have a grilling basket.

3. In a large bowl, toss the shrimp, scallops, squid, and fish with the oil, oregano, and pepper. Skewer the seafood, if necessary.

4. Place the seafood on the grill (either skewered or in the grilling basket) and cook, turning as needed, until all of the pieces are charred and cooked through. Squid will take about 2 minutes per side, shrimp about 3 minutes per side, and fish about 4 minutes per side, so you may want to grill in batches.

5. Serve the seafood immediately on a large platter, garnished with the parsley and the lemon wedges. Offer one large bowl of the Romesco sauce for dipping, or give each diner an individual dipping bowl of sauce.

CHAPTER THIRTEEN

Poultry, Pork, and Beef Entrées

F
or many, meat entrées are the central focus of their diets, for good or bad. Too often, meat dishes are heavy on fat, calories, and sodium. But it doesn’t have to be this way. Chicken and turkey, cooked without the skin, are very low in fat. Certain cuts of pork, too, are naturally low in fat. And even beef, if you choose the right cut and use it sparingly, can be part of a healthful diet.

In this chapter, you’ll find recipes for seared, braised, grilled, and roasted meat entrées—chicken, turkey, pork, and beef—that will keep you both satisfied and on track.

Pan-Roasted Chicken Breast in Dijon Sauce

SERVES 4

SODIUM //
459 MG

BUDGET-FRIENDLY // MAKE AHEAD

Roast chicken is a welcome comfort food during the colder months. This simple version gets a lot of flavor from Dijon mustard and fresh herbs. It’s wonderful served with a salad and roasted or mashed potatoes. It is an equally delicious leftover used for salads or sandwiches. Save the carcass, too, and use it to make a rich homemade chicken stock.