The Low Sodium Cookbook (37 page)

LOW-FAT // QUICK

Stir-fries are always a favorite on busy weeknights. They’re quick to prepare, full of flavor, and you can cover protein and vegetables in one pot. This low-fat stir-fry takes only minutes to prepare, but it is long on flavor. Serve it over steamed brown rice or noodles, if desired.

2 teaspoons canola oil

1 teaspoon Asian sesame oil

1 (1-pound) pork tenderloin, cut into 1 by 2–inch strips

2 garlic cloves, minced

1 teaspoon minced peeled fresh ginger

1 teaspoon chili paste

1 red bell pepper, seeded and cut into strips

¼ cup low-sodium chicken broth

1½ tablespoons low-sodium soy sauce

1 tablespoon all-natural no-salt-added peanut butter

4 green onions, thinly sliced

1. Heat the oils in a large nonstick skillet over medium-high heat. Add the pork, garlic, ginger, and chili paste and cook, stirring frequently, for about 2 minutes.

2. Add the bell pepper and cook, stirring, until the pepper begins to soften, about 2 minutes more.

3. Stir in the broth, soy sauce, and peanut butter and bring to a boil. Reduce the heat to low and cook, stirring, just until the sauce begins to thicken, about 1 minute more.

4. Stir in the green onions and serve immediately.

Pan-Seared Pork Medallions with Apples, Shallots, and Sage

SERVES 4

SODIUM //
127 MG

QUICK

With its classic flavor combination, this comfort dish is sure to satisfy. Pork medallions are cut from the lean tenderloin, which keeps this dish from being overly fatty. Be sure to choose an apple that is good for cooking, such as Gravenstein, Rome, or Golden Delicious. Serve with braised cabbage and a bit of bacon to complete the classic flavor combination.

2 tablespoons olive oil

4 (6-ounce) boneless center-cut pork medallions

½ teaspoon freshly ground pepper

2 medium shallots, sliced

2 tablespoons apple cider vinegar

1 tablespoon unsalted butter

1 medium apple, peeled, halved, cored, and sliced

2 tablespoons thinly sliced fresh sage leaves

½ cup low-sodium chicken broth

1 tablespoon whole-grain mustard

1. Heat the oil in a large nonstick skillet over medium-high heat. Dust the pork medallions on both sides with the pepper.

2. Cook the medallions in the hot pan, turning once, until browned and cooked through, about 4 minutes on each side. Transfer the medallions to a plate and tent them loosely with aluminum foil.

3. Reduce the heat to medium, add the shallots to the skillet, cover, and cook until the shallots are softened, about 5 minutes.

4. Add the vinegar and deglaze the pan, stirring to scrape up the browned bits from the bottom. Transfer the shallots to a small bowl.

5. Raise the heat to medium-high and add the butter, apple slices, and sage. Cook, stirring frequently, until the apples turn golden brown, 3 to 4 minutes.

6. Add the broth and mustard and stir to mix well. Simmer until the apples are quite soft, about 2 minutes more.

7. Return the shallots to the skillet and simmer until the sauce thickens, about 2 minutes.

8. Return the pork to the pan and cook, stirring, until heated through.

9. Serve the medallions topped with the apples, shallots, and sauce.

Grilled Steak Tacos with Fresh Salsa

SERVES 4

SODIUM //
119 MG

LOW-FAT // QUICK

When you hear the words “taco” and “steak,” “healthful” and “low-fat” are probably not the first things that come to mind, but these grilled steak tacos are both low in fat and good for you. You’ll get lots of iron and protein from the steak, and the salsa, cabbage, and radishes take care of your vegetable needs. You can substitute boneless, skinless chicken breast for the steak for an even lower-fat meal.

For the steak:

1 tablespoon chili powder

1 teaspoon brown sugar

1 teaspoon ground cumin

1 teaspoon dried oregano

½ teaspoon freshly ground pepper

⅛ teaspoon ground cinnamon

1 (1-pound) flank steak, trimmed

For the salsa:

2 large tomatoes, diced

1 small red onion, finely diced

¼ cup chopped fresh cilantro

1 jalapeño or serrano chili, seeded and finely diced

1 teaspoon lime zest

2 tablespoons fresh lime juice

For the tacos:

8 (6-inch) corn tortillas

2 cups shredded green cabbage

4 radishes, thinly sliced

Lime wedges, for garnish

To make the steak:

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

2. In a bowl, combine the chili powder, sugar, cumin, oregano, pepper, and cinnamon. Rub the spice mixture over the steak.

3. Grill the steak, turning once, until the desired degree of doneness has been achieved, about 8 minutes per side for medium rare.

4. Transfer the steak to a cutting board, tent it loosely with foil, and let it rest for 10 minutes.

To make the salsa:

1. In a medium bowl, combine all the salsa ingredients and mix well. Let the salsa stand for 15 minutes or so before serving.

To make the tacos:

1. Preheat the oven to 350°F.

2. Wrap the tortillas in aluminum foil. Heat the tortillas in the oven for about 15 minutes.

3. When the steak has rested, cut it into ¼-inch-thick slices, cutting across the grain.

4. Place two warm tortillas on each serving plate. Divide the steak slices evenly among the tortillas and top each tortilla with ¼ cup of salsa and ¼ cup of cabbage. Tuck a few radish slices into each taco.