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Low Sodium Recipes

Low Sodium Recipes How to Reduce Fat and Sodium in Recipes

Try some of the following ingredient replacements to save on calories,
and fat and sodium.
Use:
*skim (non-fat) milk instead of 2% or whole milk (homogenized)
*skim (non-fat) or 1% yogurt instead of 2% or whole yogurt
*light or non-fat sour cream instead of regular sour cream
*yogurt, non-fat sour cream or low-fat sour cream instead of regular sour cream (you may have to use a starch thickener to maintain a similar consistency in some cooked sauces, if you substitute yogurt for sour cream)
*lower fat cheese instead of regular cheese. The choices in lower fat cheeses are improving all the time. The percentage by weight of milk fat (% M.F.) or butter fat (% B.F.) is marked on the label. Look for cheeses below 20 % M.F. If you have high serum cholesterol, you will look for cheeses 10 % or below for every day use.
*light coconut milk instead of regular coconut milk which is exceptionally high in saturated fat and total fat.
*light mayonnaise instead of regular mayonnaise
*low calorie or fat free salad dressings instead of regular dressings
*less oil than the recipe calls for.

You will also want to:
*save any recipes calling for deep frying for special occasions
*remove and discard the skin from chicken and poultry before you add the seasonings so you won't be tempted to eat the tasty, crispy cooked skin.

You may also want to consider trying the following suggestions:
*eliminate the added salt called for in recipes
*replace salts like onion salt, garlic salt, celery salt and seasoning salt with onion flakes, garlic powder and herbs
*substitute low-sodium soy sauce for regular soy sauce
*cut down or eliminate the chicken soup base, oxo or beef soup base in the recipe
*avoid recipes using hard cheeses such as cheddar or eliminate cheese from the recipe
*substitute unsalted meat, fish or poultry for ham or bacon or eliminate the salted meat entirely from the recipe.

A site you may want to check out that is un-affiliated with Aunt Runners, but may provide useful information regarding low-sodium products is:

www.SaltWatcher.com
Salt Substitutes
All purpose

2 t garlic powder
one t basil
one t dillweed
one t oregano
one t powdered lemon rind

Blend well, store in glass salt shaker Add a few grains of rice to prevent caking.

Herb mix

one t ground red pepper cayenne
one t garlic powder
one t basil
one t mace
one t dried parsley
one t savory
one t thyme
one t onion powder
one t freshly ground black pepper
one t sage

Blend well Substitute other herbs as desired

For potatoes & veggies

one t dry mustard
1/2 t sage (or sub)
1/2 t thyme
1/4 t marjoram

Blend well Sub oregano for mustard if desired

For Fish

3/4 t dried parsley
1/2 t onion powder
1/2 t dill seed
1/4 t marjoram
1/4 t paprika

Blend well

Homemade Chili Powder

2 T paprika
2 t oregano
one and one quarter t cumin
one and one quarter t garlic powder
three quarters t ground red pepper (cayenne)
three quarters t onion powder

Combine all ingredients. Mix well.

Low Sodium Recipes

Picante Sauce
1 (6 oz.) can no salt added
tomato paste
C vinegar
1 Cups water
2 tsps. homemade chili powder
(recipe listed above)
1 or 2 habenero peppers, minced
1 green pepper, chopped
one bunch green onions, sliced
2 tomatoes, chopped
In electric blender combine tomato paste, vinegar, water, chili powder and habenero peppers with seeds.Puree.Pour into storage container. Add remaining ingredients and mix well. Chill and serve. 6 - 8 servings
Ketchup
(makes 4 servings)
2 C no salt added
tomato paste
2 Cups water
1/2 Cup sugar
1/2 Cup vinegar
1 onion, chopped
1 stalk celery,
chopped
2 tsps. brown sugar
pinch cloves
pinch cinnamon
2 Tbsp. butter pinch basil, crushed
pinch tarragon,
crushed
pinch freshly ground
black pepper
1 tsp. molasses
Mix first 6 ingredients in blender. Place in large saucepan on stove. If blender is not available, proceed with cooking and run through a strainer and cheesecloth at the end of the cooking procedure.Add remaining ingredients to saucepan. Simmer over low to medium heat until reduced by half, stirring occasionally to prevent sticking.Let cool. Refrigerate in sealed containers. May be canned if desired.
American Heart Association
Savory Beef Stew
A rich, hearty stew perfect for crisp fall nights!
Vegetable oil spray
2 pounds lean beef stew meat,
cut into chunks
2 tablespoons vegetable oil
1 cup finely chopped onion
2 teaspoons thyme
1 teaspoon marjoram
1 bay leaf, broken in half
7 cups canned low-sodium beef broth
1 pound red potatoes, unpeeled,
cut into chunks
1 cup sliced carrots
1 8-ounce package mushrooms, quartered
1 cup diced red bell pepper
cup thinly sliced green onion
6 tablespoons cornstarch
cup no-salt-added tomato paste
1 teaspoon Italian herb seasoning
teaspoon salt
teaspoon freshly ground pepper
Preheat broiler. Lightly spray a broiler pan with vegetable spray. Arrange meat in pan; broil meat until thoroughly browned, about 5 minutes on each side.
Place oil in a large nonstick stockpot. Add onion and saut until translucent. Add meat and any pan juices plus 1 teaspoon of thyme, marjoram, bay leaf, and 5 cups of broth. Cover and simmer until meat is tender, about 1 hours. Stir in potatoes, carrots, and mushrooms. Add bell pepper and green onion.
In a bowl, combine remaining 2 cups of broth, cornstarch, tomato paste, 1 teaspoon of thyme, Italian herb seasoning, salt, and pepper. Stir to mix well and pour into stew. Increase heat setting to high and bring to a boil. Reduce heat, remove bay leaf, and serve hot. Makes 12 one-cup servings.

Nutritional Analysis per Serving: 242 Calories, 21 g Protein, 19 g Carbohydrate, 9 g Total Fat, 3 g Saturated Fat, 2 g Polyunsaturated Fat, 3g Monounsaturated Fat, 47 mg Cholesterol, 185 mg Sodium.

Fresh Tomato Sauce
5 fresh, ripe tomatoes, seeded and diced
1/2 cup chopped fresh basil leaves
3 tbsps. olive oil
2 cloves of garlic, minced
2 tsps. balsamic vinegar
juice of 1/2 a lemon
1/2 tsp. unsalted chili powder
freshly ground black pepper
A good fresh tomato sauce has dozens of uses: serve it over warm pasta for a great summer supper; spoon it over chicken or fish as they come off the charcoal grill or saute pan. Preparation is simple enough -- get the summer's finest ripe tomates and cut them up with everything else. The secret is to let it all stand for a half hour or so before serving.
Serves 6; 14 mgs. of sodium per serving

Directions: Combine the diced tomatoes, basil and garlic in a bowl and stir to distribute evenly; add the olive oil, lemon juice and vinegar and stir to blend. Sprinkle with the chili powder and a generous grinding of black pepper, stir again to blend and allow to stand for at least half an hour before serving.

Smooth Herbed Meatloaf
one T olive oil
one C mushrooms, finely chopped
one half C onion, finely chopped
one quarter C carrots, finely chopped
one quarter C celery, finely chopped
2 T no salt added tomato paste
4 oz no salt added tomato sauce
one T Worcestershire sauce
4 cloves garlic, minced
one quarter C green pepper,
finely chopped
one lb ground sirloin
one and one half oz quick
cooking oats
one egg
one half t dried rosemary, crushed
one half t dried thyme leaves
one serrano or habenero pepper, minced
to taste
freshly ground black pepper
Preheat oven to 350. Heat oil in large skillet. Saut mushrooms, onion, carrot, celery, jalapeno and green pepper until soft. Add garlic and saut one minute more. In large mixing bowl, combine beef, oats, 2 T tomato paste, egg, Worcestershire sauce, rosemary, thyme and pepper. Add vegetable mixture from skillet and combine thoroughly. Put mixture in loaf pan.
Bake one hour, basting with 4 oz tomato sauce after 30 minutes. Let stand 10 minutes before slicing. Eight servings.
Pasta Salad Supreme
3 C rotini, cooked and drained
two thirds C no-fat French
salad dressing
one medium cucumber,
quartered, seeded and sliced
one green pepper, seeded
and chopped
one onion, chopped
to taste tomatos, seeded
and chopped
Combine pasta and salad dressing thoroughly in large bowl Add cucumber, green pepper and onion. Combine thoroughly Refrigerate at least three hours. Add tomatos and mix well.
Serve cold. 4 - 6 servings.
Shepherds' Pie
5 medium potatos, peeled and chopped
C skim milk
3 T unsalted butter
to taste freshly ground black pepper
3 cloves garlic, minced
to taste serrano peppers, minced
3 T olive oil
one onion, chopped
1 lbs. ground round
2 T flour
3 T Worcestershire sauce
Boil potatos until almost done. Drain and transfer to large mixing bowl. Add butter and milk. Mash, then beat with electric mixer until creamy. Set aside. Saut onion in hot oil until almost tender. Add garlic and serrano and saut one minute more.
Mix in flour. Add Worcestershire sauce and black pepper. Cover and simmer 15 minutes. Meat should be moist but not wet. Spoon meat into a two quart casserole. Cover evenly with mashed potatos. Bake at 350 50 minutes or until edges bubble and a crust forms on the potatos.
8 - 10 servings
Meatball Soup
1 1/2 lbs ground round
one medium onion, minced
2 to 3 T minced parsley
1/4 C Minute rice
5 cloves garlic, minced
one egg, slightly beaten
flour as needed
6 C homemade beef broth *
4 eggs
3 to 6 T fresh lemon juice
*make like chicken broth but with beef soup bones instead of chicken

Thoroughly mix ground meat, onion, parsley, rice, garlic and egg. Shape in to very small meatballs -- 3/4" to 1" diameter. Heat beef broth to boiling in very large pan. While broth heats, roll meatballs in flour. Add meatballs to hot broth, cover and simmer 35 minutes. Beat eggs and lemon juice until blended in medium bowl. Pour one cup of hot broth into egg mixture and stir briskly. Return to pan. Heat soup gently without boiling, stirring constantly, until slightly thickened.

Honey Bread
6 C flour
t salt
one package dry yeast
2 C milk
C water
C honey
2 T butter, softened
Mix half of the flour with the salt and yeast in large bowl. Heat milk, water and honey until very warm (120-130). Stir into flour mix. Mix in enough of the leftover flour to make dough easy to handle. Turn dough onto lightly floured board and gently roll in small amount of flour to coat. Knead about 5 minutes or put into food processor or large mixer that has a dough hook and process 5 minutes or until smooth and elastic. Place in large greased bowl, turn dough over in bowl to coat. Cover with damp cloth. Place in warm place about 2 hours or until double in bulk. Punch down dough, Cover and let rise about 1 hour and 15 minutes or until double.
Grease 3 loaf pans: 9 x 5 x 3". Divide dough into 3 equal parts. Shape each into a loaf and place in pan. Cover and let rise about 45 minutes or until double. Heat oven to 425. Bake about 25 minutes or until loaves are deep gold and sound hollow when tapped. Remove from pans to wire rack and allow to cool.
Chicken Stroganoff
2 T olive oil
2 C boneless, skinless roasted chicken
one half C chopped onions
one C mushrooms, sliced (optional)
one C homemade chicken broth
2 T flour
one quarter C low fat sour cream
one t red wine vinegar
one t Dijon mustard
to taste freshly ground black pepper
Heat 2 T oil in large pan. Add onions and mushrooms. Saut until onions are translucent. Combine broth and flour in small bowl with wire whisk. Blend until flour is dissolved and add to skillet. Bring liquid to a boil, stirring constantly. Add chicken to mixture and combine thoroughly. Simmer 5 minutes. Remove pan from heat and stir in sour cream, vinegar, mustard and pepper.
Serve over cooked egg noodles for a delicious main dish. About 10 servings.
Apple Pear Compote
one half C dry white wine
one t honey
one half t vanilla extract
one quarter t ground cinnamon
one eighth t ground nutmeg
one eighth t ground ginger
one Granny Smith apple, pared and chopped
one McIntosh apple, pared and chopped
ten oz pears, pared and chopped
frozen non-dairy whipped topping, thawed
In large saucepan, combine wine, honey, vanilla and spices. Cook over high heat until mixture boils. Add Granny Smith apple. Reduce heat and cook until liquid is reduced by half, about ten minutes. Add McIntosh apples and pears. Cook until fruit is tender and liquid is mostly evaporated and syrupy. Top with whipped topping and serve. Truly delicious.
About 6 servings
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