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Friday, February 8, 2013

Low Sodium Balsamic Chicken and Mushrooms

We had this tonight and it was wicked tasty!  I cut the chicken up before I cooked it and sauteed everything together because I wanted to mix it into some pasta.


  • 2 teaspoons vegetable oil
    3 tablespoons balsamic vinegar
    2 teaspoons Dijon mustard
    1 clove garlic, minced (or more!)
    4 (4 ounce) boneless skinless chicken breasts, pounded to 1/4 inch thickness
    2 cups small mushrooms, halved,or quartered if using larger mushrooms
    1/3 cup chicken broth or 1/3 cup white wine
    1/4 teaspoon dried thyme leaves, crumbled


In a nonstick skillet, heat 1 teaspoon of the oil.
In a bowl, mix 2 tablespoons of the vinegar, the mustard and garlic.
Add the chicken and coat both sides with the mixture.
Transfer the chicken and mixture to the skillet; saute until cooked through, about 3 minutes per side.
Transfer to a plate and keep warm.
In the skillet, heat the remaining teaspoon of oil.
Saute the mushrooms about a minute; add the broth/wine, thyme and remaining tablespoon of vinegar.
Cook stirring until the mushrooms are deep brown, about 2 minutes longer.
Serve the chicken, topped with the mushrooms

Number of servings: 4
Calories: 187.6
Protein: 26.4g
Fat: 5.7g
Carbohydrates: 6.6g
Fiber: 1.8g
Sodium: 226.5 mg
Cholesterol: 72.5 mg

Read more at:

Friday, September 7, 2012

Low Sodium Sloppy Joes


  • 1 1/4 pounds low-fat ground beef 
  • 1/4 cup brown sugar
  • 2 teaspoons to 1 tablespoon low sodium steak seasoning blend
  • 1 medium onion, chopped
  • 1 small red bell pepper, chopped
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon low sodium Worcestershire sauce
  • 2 cups tomato sauce (no salt added)
  • 2 tablespoons tomato paste  (no salt added)
  • sandwhich rolls


Heat a large skillet over medium high heat. Add meat to the pan. Spread the meat around the pan and begin to break it up. Combine brown sugar and steak seasoning. Add sugar and spice mixture to the skillet and combine. When the meat has browned, add onion and red peppers to the skillet. Reduce heat to medium and cook onions, peppers, vinegar and Worcestershire sauce with meat for 5 minutes. Add tomato sauce and paste to pan. Stir to combine. Reduce heat to simmer and cook Sloppy Joe mixture 5 minutes longer. Using a large spoon or ice cream scoop, pile sloppy meat onto buns.

Sunday, March 27, 2011

Low Sodium Grilled Corn

Ed and I prefer the flavor of grilled corn over boiled corn.  It is our preferred summer side dish, as long as we have room on the grill!

corn, in husk
unsalted butter

1. Soak the corn in water for at least 30 minutes
2. Place corn on grill, turn frequently, cook until done, about 15 minutes
3. Once the corn is cool enough to handle, remove husk
4. Butter corn, and enjoy!

Low Sodium Chicken and Apples

I made this awhile back, and never got around to posting.

4 boneless, skinless chicken breasts
1 Tbl olive oil
1 firm apple (suchas a braeburn), cored, cut into 1/2in slices
1 cup apple cider
1 large onion, thinly sliced
1 Tbl minced garlic
1/2 teas dried thyme leaves
1/2 teas all purpose seasoning
2 Tbl dijon mustard

1. Place each chicken-breast half between wax paper and pound with a meat mallet until about 3/4in thick
2. Heat oil in large skillet over medium-high heat.  Saute chicken until golden (about 3 min per side).  Add apple slices, apple juice, onion, garlic, thyme, and seasoning.  Cover and simmer 6 to 8 minutes, or until the chicken is fork-tender
3. Remove chicken and apple slices
4. Bring sauce to a boil for about 5 minutes, or until slightly reduced.  Whisk in the mustard.  Pour the sauce over the chicken and serve

Adapted from: Real Simple

Low Sodium Roasted Vegetables

I had a hankering for some roasted veggies the other night., and so I made this.

3 parsnips, cut into thin strips
3 carrots, cut into thin strips
1/4 vidalia onion, cut into thin strips
1/2 teas. dried thyme
1 teas dried rosemary
1/8 cup olive oil
1 Tbl. balsamic vinegar
freshly ground black pepper

1. Preheat oven to 475 F
2. In large bowl combine the vegetables
3. In a small bowl, stir together the spices, oil, and balsamic vinegar
4. Toss spice mixture with the vegetables until they are coated, and spread evenly on a large roasting pan
5. Roast for 15-20 minutes, stirring every 5 minutes, or until vegetables are cooked through and browned.

Adapted from: Saundra

Low Sodium BBQ Chicken

This is an oh so easy, but incredibly tasty BBQ chicken recipe.

McCormick Roasted Garlic and Bell Pepper Seasoning (not salt free, but only 75mg of sodium per 1/4 teaspoon)
Apple BBQ Sauce

sprinkle seasoning an both sides of the chicken.  Grill until almost cooked through, brush on apple BBQ sauce, finish cooking until chicken is cooked through.

Saturday, February 5, 2011

Low Sodium Apple Glazed and Stuffed Pork Chops

One of favorite dishes, even though I haven't made it in awhile.


4 pork chops

1 1/2 teas chopped onion
2 Tbl olive oil
1 cup chopped onion
2 Tbl chopped celery
1 teas chopped celery leaves
pepper to taste

4 granny smith apples, cored and chopped
1 (8oz) can crushed pineapple
1/2 cup apple cider vinegar
1/4 cup brown sugar
1/4 cup dijon mustard
1/4 cup water
2Tbl honey
2 teas garlic, chopped
1 teas onion powder
1 teas cayenne pepper


1. Place all glaze ingredients in a large saucepan.  Bring to boil over high heat, then reduce heat to medium-low, cover and simmer until the apples are tender, about 15 minutes.  Allow the mixture to cool to room temperature, then puree in a blender until smooth.  Place the pork chops into a resealable plastic bag, and pour the apple puree overtop.  Marinate in the refrigerator overnight.

2.  Preheat oven to 350 degrees F

3.  In a large skillet saute onion in olive oil until tender.  Remove from heat.  Add the bread crumbs, apples, and celery.  Mix all together.  Cut a large pocket in the side of each pork chop.  Spoon apple mixture loosely into pockets

4.  In non-stick skillet (or cast iron skillet), heat oil to medium high and brown chops on both sides.  Place browned chops in an ungreased 9x13 inch baking dish (or leave in cast iron skillet).  Cover with aluminum foil and bake in the preheated oven for 30 minutes.  Remove cover and bake for 30 minutes longer or until juices run clear.