The Low Sodium Cookbook (38 page)

5. Serve the tacos with lime wedges on the side.

Grilled Steak with Arugula and Lemon Vinaigrette

SERVES 4

SODIUM //
6 74 MG

QUICK

Flat iron steak is a super-tender and flavorful cut that comes from the top part of the chuck roast. If you can’t find flat iron steak, you can substitute New York strip steak, top sirloin steak, or even flank steak.

For the steak:

¾ cup chopped fresh flat-leaf parsley

2 tablespoons fresh lemon juice

1 tablespoon minced fresh oregano

2 garlic cloves, minced

1 tablespoon olive oil

½ teaspoon freshly ground pepper

2 boneless flat iron steaks, about 1½ inches thick

Cooking spray

For the vinaigrette:

1 teaspoon lemon zest

2 tablespoons fresh lemon juice

1 tablespoon white-wine vinegar or champagne vinegar

½ teaspoon Dijon mustard

½ teaspoon freshly ground pepper

Pinch of sugar

6 tablespoons olive oil

For serving:

2 (5-ounce) bags baby arugula

1 cup (about 4 ounces) shaved Parmesan cheese

To make the steak:

1. In a large bowl, whisk together the parsley, lemon juice, oregano, garlic, oil, and pepper. Add the steaks to the bowl and turn to coat. Cover and refrigerate the steak for 30 minutes.

2. Heat a grill, barbecue, or grill pan to medium-high heat and spray it with cooking spray.

3. Remove the steaks from the marinade, allowing any excess to drip off. Discard the marinade. Grill the steaks, turning once, until cooked to desired doneness, 3 to 4 minutes per side for medium rare.

4. Transfer the steak to a cutting board, tent it loosely with foil, and let it rest for 5 minutes.

5. Cut the steaks into ¼-inch-thick slices, cutting at an angle across the grain.

To make the vinaigrette:

1. In a small bowl, whisk together the lemon zest, lemon juice, vinegar, mustard, pepper, and sugar. Add the oil in a thin stream while whisking continuously until emulsified.

To serve:

1. Place the arugula in a large bowl. Add the vinaigrette and toss to coat well.

2. Arrange the dressed arugula on 4 serving plates, dividing it equally. Top the greens with the strips of steak, dividing it equally. Top the steak with the cheese, and serve immediately.

Nonna’s Spaghetti and Meatballs

SERVES 4

SODIUM //
218 MG

LOW-FAT // MAKE AHEAD

If you don’t have your own Italian grandmother, this recipe will ensure that you eat like you do. The meat is lightened up with brown rice (which keeps the recipe gluten-free, too) and moistened with minced mushrooms. While it takes a while to make, most of the time is hands-free. The prep is a cinch.

For the meatballs:

Olive oil cooking spray

1 pound lean ground beef

8 ounces cremini or button mushrooms, finely minced

½ cup uncooked brown rice

1 small onion, diced

¼ cup milk

1 egg

1 tablespoon fresh parsley, minced

1 teaspoon dried oregano

1 teaspoon garlic powder

½ teaspoon freshly ground pepper

¼ cup grated Parmesan cheese

For the sauce:

1 tablespoon olive oil

1 medium onion, diced

2 garlic cloves, minced

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

2 (14-ounce) cans no-salt-added tomato puree

1 (6-ounce) can tomato paste

1 teaspoon sugar

¾ teaspoon dried oregano

½ teaspoon freshly ground pepper

1 bay leaf

For serving:

1 pound dried spaghetti, cooked according to package directions

Grated Parmesan cheese, for serving (optional)

To make the meatballs:

1. Preheat the oven to 425°F.

2. Spray a large baking sheet with olive oil cooking spray.

3. In a large bowl, combine the beef, mushrooms, rice, onion, milk, egg, parsley, oregano, garlic powder, pepper, and cheese. Mix well, but do not overwork the mixture.

4. Shape the meat mixture into 1-inch meatballs and place them on the prepared baking sheet. Spritz the meatballs with the cooking spray and bake them in the oven for about 15 minutes to brown them.

To make the sauce:

1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, until the onion is softened, about 5 minutes.

2. Stir in the tomatoes with their juice, tomato puree, tomato paste, sugar, oregano, pepper, and bay leaf. Bring to a boil and then reduce the heat to medium-low.

3. Add the meatballs to the sauce and simmer, uncovered, stirring occasionally, for 2 to 3 hours.

To serve:

1. Spoon the cooked spaghetti into 4 bowls and pour the sauce and meatballs over it, dividing them equally. Offer additional Parmesan cheese for garnish, if desired.

CHAPTER FOURTEEN

Desserts

D
esserts don’t typically contain a lot of sodium, but they do often pack plenty of saturated fat and sugar. For those on a restricted diet, finding desserts that are healthful, low in fat and calories, and not too loaded with sugar, yet still satisfy a killer sweet tooth can be a challenge.

The recipes in this chapter focus on using healthful but super-flavorful ingredients like luscious berries and stone fruits, nutty coconut, dark chocolate, and brown sugar to pack a whole lot of deliciousness into these sweet delights. You’ll find recipes for everything from quick treats to satisfy a sudden craving to elegant desserts worthy of your next dinner party.

Creamy Buttermilk-Lemon Sorbet

SERVES 4

SODIUM //
132 MG

LOW-FAT // MAKE AHEAD

Tangy and naturally low-fat buttermilk adds a creamy texture to this tart sorbet. Serve it topped with fresh blueberries or sliced fresh strawberries for a refreshing and satisfying summer dessert.