Low-Sodium Recipes
Conquer that Salt Urge: You can't cook with salt (no, not
even "a little") but you can , cook with wine,
particularly merlot and cabernet, and lots and lots of garlic and herbs.
Seasonings that dance in tune with each other:
- Beans perk up chili powder, cloves, dry mustard, and ginger.
- Asparagus says hello with sesame seeds, basil and onions.
- Broccoli, cauliflower, Brussels sprouts wear well with paprika, onions,
marjoram, & nutmeg
- Cabbage stops being just cabbage with onions, garlic, lemon peel, &
allspice.
- Tomatoes belong with oregano, basil, fresh parsley, and dill.
- Spinach and greens partner with thyme, onions, and garlic.
- Carrots work well with brown sugar, orange peel, ginger, cinnamon, and
nutmeg.
- Onion soup needs curry, red wine, garlic, and croutons made from
rice-pecan bread
Chicken Tikka
For 4 servings you will need:
1 cup nonfat yogurt
2 teaspoons garlic, minced
2 teaspoons ginger, minced
1/2 teaspoon ground cumin
1/2 teaspoon red chili powder
1/2 teaspoon garam masala (see recipe below)
1/8 teaspoon orange food color
1 pinch saffron
1 tablespoon lemon juice
2 teaspoons canola oil
1 pound chicken breast meat, cut into 8 pieces
1 medium onion, peeled, sliced and separated into rings, for garnish
1/2 cup cilantro, chopped, for garnish
4 lemon wedges, for garnish
In a bowl, combine all except the garnish ingredients and marinate for 4
to 5 hours or overnight in a refrigerator. Transfer marinade into a
saucepan, cover and cook over medium heat for 15 minutes, stirring
occasionally. Uncover, raise heat to high and cool for further 10 minutes
or until most (but not all) of the liquid has evaporated and chicken
pieces are tender and juicy.
Serve on a platter, garnished with onion rings, cilantro and lemon wedges,
accompanied by Naan (you will have to buy the book for the Naan recipe).
Four servings per recipe. Per serving: calories 199, protein 30.2g,
carbohydrates 9.2g, total fat 4.1g, saturated fat .6g, cholesterol 66.8mg,
sodium 119.2mg. Sodium if 1/4 teaspoon salt is added to recipe is 253.6mg.
Sea Bass in Wine and Jack Daniels
3-4 filets sea bass
Sprinkle generously with mixed garlic-and- herb seasoning (NO SALT)
Soak at least 2 hours in:
2 tbsp.cranberry juice
2 tbsp. Jack Daniels
‡ cup leftover Merlot
Sauté sea bass with
‡ large purple onion 1 cutup red pear in Pam with a little Fleischmann's
unsalted margarine (to keep fish from drying out)
Spoon marinade repeatedly over fish, pears, and onion
Turn frequently.
Takes about 8-10 minutes, depending on thickness of fish
Pineapple Honey Mustard Steak Kabobs
1/4 cup Mr. Spice Honey Mustard Sauce
3 tbsp. apple juice, frozen concentrate, thawed
1 pound beef flank, cut in 2" cubes
1-2 red bell peppers, cut in 1" cubes
8 ounces pineapple chunks in water, drained
10 medium mushrooms, washed
Combine the Mr. Spice Honey Mustard Sauce, the apple juice concentrate, and
garlic powder into a marinade.
Place the beef flank cubes in the marinade and put in the refrigerator for at
least 2 hours.
Stir every half hour, if possible. If not, don't worry about it.
Arrange the beef cubes, bell pepper, mushrooms, and pineapple chunks on skewers.
Broil in the oven about 3" from the flame, turning to expose each side. Brush
kabobs with marinade each time you turn them. Can be grilled outside for a
scrumptious flavor.
Mushroom Barley Potage
(sometimes called "Stew")
2 cups of red wine
3-4 oz. cut up garlic (from a bottle)
6 cutup PARSNIPs (not parsley)
1 pkg. baby carrots
1-1/2 lbs. short ribs
1-2 marrow bones,
2-4 quarts NO SALT beef broth
l lb. ordinary mushrooms crumbled
1-2 large Spanish onions
"Mother's" (epis) quick-cooking barley (I just dump in 1/2-1 cup)
If it's too potagey for you at the end, add more wine or beef broth (wine is
better).
I like it thinner, my husband likes it thicker. You pays yer money and you
takes yer choice.
It's a hearty country meal, full of vitamins and wine but after you eat it,
don't breathe a word of it to a soul.
Great served with a salad of endive leaves, NO SALT cottage cheese (made by Friendship Dairy,
Friendship, NY), plus fresh
and canned pear slices. Drizzle with the pear juice instead of dressing.
Pinto Salad
1-15 ounce can organic pinto beans, drained (Watch label: no salt added)
1 cup frozen corn kernels
1/2 cup finely diced green bell pepper
1/2 cup finely diced jicama (optional)
3 tablespoons minced fresh coriander
1 tablespoon Extra Virgin Olive Oil,
2 tablespoons freshly squeezed lime juice (add more to taste)
Combine everything in one big bowl. Let flavors join at room temperature for
30-60 minutes.
Serve on radicchio or endive. Garnish with avocado if you're not counting
calories.
Yield: 2 servings
Per serving: 334 calories, 8g fat, 14g protein, 55g
carbohydrate,
0mg cholesterol, 34 mg sodium.
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