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.

Ingredients

• 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
  
  

Directions

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

NUTRITION

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: http://www.food.com/recipe/balsamic-chicken-and-mushrooms-54726?oc=linkback

Low Sodium Chicken and Apples

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

INGREDIANTS
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

DIRECTIONS
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 BBQ Chicken

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

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

DIRECTIONS
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.

Low Sodium Rosemary Chicken

I actually made this using 2 chicken breasts because it was all we had in the freezer, but it is intended for a whole chicken.  You can add more veggies if you need them for the number of people you are serving.  I choose enough veggies to feed Ed and I.  You can also choose different veggies if you'd like.  I choose aromatic vegetables to help add more flavor to the chicken.

INGREDIANTS
1 roasting chicken (or equivalent in parts)
1 tsp dried rosemary
1 tsp minced garlic
1 cup white whine
1 stalk celery, chopped roughly
1 carrot, chopped roughly
4 small parsnips, chopped roughly

DIRECTIONS
Place chopped veggies in the bottom of the crockpot, place chicken on top, pour wine over chicken and veggies, sprinkle with garlic and rosemary. 
Cook on low for 6 to 8 hours, or on high 3 to 4 hours

NUTRITION

Number of servings: 4


Calories: 147
Protein: 3.25g
Fat: 2g
Carbohydrates: 16g
Fiber: 4g
Potassium: 412mg
Sodium: 42mg
Cholesterol: 7mg

Adapted from: 3KillerBs

Low Sodium Key West Chicken

We had this tonight with grilled squash as a side.  It was really good, slightly heavy on the soy sauce flavor.  We only marinated for 30mins, though, if you marinate for longer it may bring out more lime.

INGRDIENTS


3 tablespoons low sodium soy sauce
1 tablespoon honey
1 tablespoon olive oil
1 teaspoon lime juice
1 teaspoon minced garlic
4 skinless, boneless chicken breast halves

DIRECTIONS

1. In a gallon zip lock bag, blend soy sauce, honey, olive oil, lime juice, and garlic. Place chicken breast halves into the mixture, squeeze air out of bag and massage marinade to coat meat. Marinate in the refrigerator at least 30 minutes.

2. Preheat an outdoor grill for high heat.

3. Discard marinade, and grill chicken 6 to 8 minutes on each side, until juices run clear.
 
NUTRIENTS
Number Servings: 4

Calories: 324.53
Protein: 50.79 g
Fat: 9.5 g
Carbohydrates: 5.68 g
Fiber: 0.125 g
Potassium: 901.75 mg
Sodium: 674 mg
Cholesterol: 151 mg


 
Adapted from: Tina B

Low Sodium Summery Stuffed Shells in Wine Sauce

I made up this recipe by combining bits and pieces of several recipes to achieve what I wanted, a light stuffed shells recipe perfect for summer!  Even though it is composed mainly of things that Ed won't eat by themselves (summer squash/zuccini, tomatoes, etc) it is an Ed approved recipe.

INGREDIENTS

1 box of large shells, cooked according to package directions

mozzarella cheese

For Stuffing:
5 T Olive Oil
1/2 vidalia onion
1lb chicken, diced (if you cut while still slightly frozen it is much easier)
1 large red bell pepper, diced
1 lb zucchini/summer squash, diced
2T minced garlic
1teas dried thyme
1/4 teas black pepper

For Sauce:
1 cup dry white wine
1/2 cup lemon juice
1 cup unsalted butter (cut approx into tablespoons)
5 scallions, finely sliced (white and light green parts)
2T capers (Ed wasn't such a fan of the capers, will probably cut in half next time)
4 large tomatoes, diced


DIRECTIONS
Preheat oven to 350 degrees F.
In a large skillet, heat olive oil, then saute chicken, onion, and red pepper till cooked through.  Add zucchini, garlic, pepper, and thyme, cook until zucchini is almost cooked through.
Arranged cooked shells in a glass rectangular baking pan, then fill with the stuffing.  Top with desired amount of mozzarella cheese.  If you want the shells to stay together better, put mozzarella inside each shell instead of just sprinkled on top.
In a medium sauce pan, add wine and lemon juice, cook on high until sauce reduces by half.  Reduce heat and stir in butter 1-2 pieces at a time, adding the next piece when the others are almost melted.  Add the scallions, capers, and tomato, cook till heated through and season with black pepper.  Pour sauce evenly over the shells.
Place in oven and bake for 30mins.

Low Sodium Lemon Pepper Chicken

I found this recipe tonight and didn't need to modify it very much at all to make it low sodium.  It is definately full of flavor!

INGREDIENTS
2 Tbl McCormick no-salt added lemon pepper
1 1/2 teas dry mustard
1 1/2 teas dried rosemary
1 teas minced garlic
2 Tbl fresh lemon juice
1 cup dry sherry
2 breasts of chicken

DIRECTIONS
In a large zip lock bag combine all ingrediants and massage to mix all ingredients and completely coat chicken.  Marinate in the refrigerator for 30 min to 1 hour (if you soak too long it will take up too much of the lemon flavor and you will have very tart chicken).  Cook on the grill until no longer pink in the center.

NUTRIENTS
working on figuring it out

Adapted from: BBQ Brian

Low-Sodium Chicken Parmiagna

Last week Ed and I had veal parmiagna at his parents house, and since then I've been thinking about making chicken parmiagna, and I finally got around to it.

INGREDIENTS
4 boneless skinless chicken breasts
1/2 cup flour
1/8 teaspoon ground pepper
1/8 teaspoon all-purpose seasoning
2 eggs
1 tablespoon water
1 cup homemade bread crumbs
1/2 cup reduced fat parmesan cheese
2 teaspoon garlic powder
8 teaspoon dried parsley
1/2 cup reduced fat Mozzarella cheese

DIRECTIONS
Pre-heat oven to 400 degree F
Place chicken between 2 sheets of wax paper and beat with a meat mallet until about half the original thickness.
In a shallow dish, beat eggs with water.
In a second shallow dish, mix flour with pepper and all-purpose seasoning
In a third shallow dish, combine bread crumbs, parmesan cheese, garlic, and parsley.
Dredge chicken in flour mixture, then egg, then bread crumb mixture, and place in a lightly greased glass baking dish.
Bake for 30 minutes, or until chicken is cooked throughly and crust is brown.
Top with mozzarella cheese and bake for another 5-10 minutes until cheese is melted.
Place on a bed of pasta, top with spaghetti sauce, and enjoy!

NUTRIENTS
Number Servings: 4


Calories: 384
Protein: 62g
Fat: 7.6g
Carbohydrates: 13g
Fiber: .9g
Potassium: 519mg
Sodium: 345mg
Cholesterol: 154mg

Low Sodium Roast Chicken

I made this a few days ago, and it turned out wonderfully... let's see if I can remember what I did...  That night we then converted it to chicken noodle soup

INGREDIANTS
4 parsnips peeled and chopped
4 carrots peeled and chopped
1 vidalia onion, peeled and cut into wedges
1 roasting chicken
McCormick salt-free all-purpose
poultry seasoning
ground pepper
2 T minced garlic

DIRECTIONS
1) Prepare the chicken by removing giblets from inside and wash the chicken
2) Place the vegetables in the bottom of the crockpot, save a few wedges of the onion
3) Place wedges of onion inside the chicken cavity, with garlic, and a little bit of poultry seasoning
4) Season outside of the chicken with all-purpose seasoning, poultry seasoning, and ground pepper, place inside the crock pot
5) Cook on low for 8 to 10 hours

Low Sodium Apple Chicken Stew

This is now one of Ed's favorite meals.

INGREDIANTS
4 parsnips, cut into 1/4-inch slices or 4 medium potatoes, cubed
4 medium carrots, cut into 1/4-inch slices
1 medium red onion, halved and sliced
2 celery ribs (including leaves), thinly sliced
1 teaspoon dried thyme
1/2 teaspoon pepper
1/4 teaspoon caraway seeds
2 pounds boneless, skinless chicken breasts, cubed
2 tablespoons olive
1 large tart apple, peeled and cubed
2 1/4 cups apple cider or apple juice
1 tablespoon cider vinegar
2 bay leaf

DIRECTIONS
1.In a slow cooker, layer parsnips/potatoes, carrots, onion and celery. Combine thyme, pepper and caraway; sprinkle half over vegetables. In a skillet, saute chicken in oil until browned; transfer to slow cooker. Top with apple. Combine apple cider and vinegar; pour over chicken and apple. Sprinkle with remaining spices. Top with bay leaves.


2.Cover and cook on high for 4-5 hours or low for 8-10 hours or until vegetables are tender and chicken juices run clear. Discard bay leaves. Stir before serving.

Adapted from:  Carol Mathias

Portobello Chicken and Pasta

Surprisingly tasty and super easy crockpot meal.  Next time I may add a little sherry and cut down on the vinegar.

INGREDIANTS
4 frozen bone-in chicken breast halves
8 oz baby bella mushrooms
1/3 cup cider vinegar
1/4 cup lemon juics
3 T water
2T olive oil
1T plus 1 1/2 teas dijon mustard
2 1/2 teas sugar
1 teas minced garlic
1/2 teas pepper
1 teas dried basil
1 teas dried oregano
1  package of pasta of your choice

DIRECTIONS

1.Place the frozen chicken breasts into a slow cooker, and arrange the mushroom caps on top of the chicken so that about half the mushrooms are facing up. Mix remaining ingrediants (except pasta) together in a small bowl to make dressing.  Drizzle the dressing over the chicken and mushroom caps.


2.Place the lid on the slow cooker, turn it to the Low setting, and cook until the chicken breasts are no longer pink at the bone and the juices run clear, about 6 hours.

3.A few minutes before serving cook pasta according to package directions.

4.Divide the hot, cooked pasta among four plates, top each plate with a chicken breast and mushroom caps, and drizzle sauce over the top.

Chicken Enchiladas

Below is a recipe for a really good chicken filling for my Basic Enchiladas

INGREDIANTS
aprox 2 cups cubed skinless chicken breasts, cooked unseasoned
1/4 cup chopped onion
1/2 teas minced garlic
1/2 teas ground cumin
1/4 teas chili powder


DIRECTIONS
mix all ingrediants together in a bowl.  Follow instructions for Basic Enchiladas, using this as a filling in the enchiladas along with a handful of shredded cheese

Chicken Stufffed Shells

Off the box of our store brand jumbo shells, very tasty! Not sure how low sodium they truly are b/c of the cheese

INGREDIENTS

1 pkg of jumbo shells

2 cups finely chopped cooked chicken

1 small onion, chopped

1 T garlic minced

6T cream

2 eggs, lightly beaten

2T Basil

1/4 cup Parmesan cheese

1/4 t ground nutmeg

black pepper to taste

1 (32oz) jar spaghetti sauce (we use newman's own)

2 cups shredded mozzarella cheese

DIRECTIONS

Preheat oven to 350F

1. Cook jumbo shells according to package directions

2. In a large bowl, combine chicken, onion, garlic, cream, eggs, basil, parmesan cheese, nutmeg, black pepper, and mozzarella cheese (save some to sprinkle over the top)

3. Pour 1/3 of spaghetti sauce in bottom of a 9X13" glass baking dish

4. Fill shells equally with chicken mixture and place in baking dish on sauce

5. Pour remain sauce over shells, cover

6. Bake for 40 min

7. Uncover and spoon sauce over shells, sprinkle balance of cheese over shells

8. Bake an additional 10 minutes

Serves 9 to 10

NUTRIENTS

need to figure out

Low-Sodium Nana's Chicken Casserol

Surprisingly, only about 400 mg of sodium per serving, and very very tasty, especially the next day. This is a recipe that was passed down from Ed's Nana (and I modified to be low sodium).

INGREDIENTS

4 to 6 breasts of chicken

1 can of low-sodium condensed cream of chicken soup (or heart healthy)

1 can of low-sodium condensed cream of mushroom soup (or heart healthy)

8 oz of sour cream (I use low fat or fat free)

1 to 2 sleeves of "hint of salt" Ritz crackers

DIRECTIONS

Preheat oven to 325F

1. Boil chicken till cooked through, shred or cut into small pieces

2. Spread chicken evenly over an ungreased 9"X13" glass baking dish

3. In a medium mixing bowl combine soups and sour cream; spread evenly over the chicken

4. Crush Ritz crackers into crumbs; spread evenly over the casserole

5. Bake in oven for 30 minutes or until top browns

NUTRIENTS

need to figure out

Basic Enchiladas

This is probably not very low sodium at all because of all the cheese, but this is by far the best enchilada recipe. My mom got it from her friend's mom who is mexican.

INGREDIENTS

2 packages of tortillas

1 lb of colby cheese (or jalapeño cheese for more spiciness)

1 medium onion, chopped

1 large can of tomato sauce (no salt-added)

1 lb cooked beef or chicken, and other fillings if you desire (see my Chicken Enchilada recipe for a good chicken based filling)

water

chili powder

1T flour

DIRECTIONS

Heat oven to 350 degrees

1. Mix together:

3/4 cup of tomato sauce

1/4 cup water

1 1/4 t chili powder

2. Heat tortillas on the griddle, dip tortillas in the tomato mixture, fill with onion, cheese (reserve 1/4 cup onion, and some cheese for gravy), and otherfillings (if desired) place in baking dish

3. Prepare gravy: brown 1/4 cup onion in olive oil, mix in 1T flour (making a rue), quickly mix in 1/3 cup water, 1/3 cup tomato sauce, 1/2 t chili powder; add remaining cheese

4. Pour gravy over tortillas (in the baking dish)

5. Bake till heated through and sauce is bubbling

NUTRITION

haven't figured out yet

Low Sodium Chicken and Dumplings (or Low Sodium Chicken Noodle Soup)

A very delicious comfort food. If you cut back a bit on the veggies (but not the carrots or celery, they add essential flavor for the broth), omit the dumplings, and add some noodles, the recipe easily converts to chicken noodle soup.

INGREDIENTS

For soup:

1 (4 lb) whole chicken (or 4lbs of chicken pieces with the bone)

6 cups water

1 t poultry seasoning

1 t dried thyme

1 t dried sage

1/2 t rosemary

1/4 t black pepper

1 T minced garlic

1 onion chopped

1 1/2 cups chopped celery

1 cup chopped carrots

1 cup chopped green beans (or other veggie of your choice)

1 cup broccoli (or other veggie of your choice)

For dumplings:

1 1/2 cups all-purpose flour

2 t baking powder

3 T shortening or unsalted butter

3/4 cup milk

for extra flavor: add 3T fresh chopped parsley or chives; or 1/2 t dried herbs (sage, celery seed, or thyme)

STOVE DIRECTIONS

1. In a large pot over medium high heat, combine the chicken (with the bones in), water, seasonings, onion, celery, and carrots. Bring to a boil, reduce heat to low, cover pot, and simmer for 1 to 3 hours (the longer it boils the more flavor will come out of the chicken bones and hence the more flavor your broth will have)

2. After the soup has cooked for the desired time. Remove chicken, take off skin, and debone. Chop the chicken meat and return to pot

3. Add the green beans and broccoli (if you substitute other vegetables add them at the correct time based on how long they take to cook)

4. In a medium bowl, mix together flour, baking powder, salt, and herbs (if desired). Cut in shortening thouroughly, until the mixture looks like meal (using a fork or a pastry tool). Stir in milk.

5. Drop dough by spoonfuls onto the simmering soup.

6. Cook uncovered for 10 minutes. Cover; cook about 10 minutes longer or until dumplings are fluffy.

CROCKPOT DIRECTIONS

1. Put all the ingredients for the soup into your crockpot.

2. Cook on low for 8 or more hours, or on high for 4 or more hours

3. Turn crock pot on high

4. In a medium bowl, mix together flour, baking powder, salt, and herbs (if desired). Cut in shortening thouroughly, until the mixture looks like meal (using a fork or a pastry tool). Stir in milk.

5. Drop dough by spoonfuls onto the soup.

6. Cook uncovered for 15 minutes. Cover; cook about 15 minutes longer or until dumplings are fluffy.

NUTRITION

haven't figured it out yet

Low Sodium Chicken Summer Pasta

INGREDIANTS
1/4 cup olive oil
2 T dried basil
2 T minced garlic
1 teas dried oregano
1/2 teas sage
1/2 teas thyme
1 lb chicken cut in 1" cubes
1/2 lb finely chopped mushrooms
1/2 cup dry sherry
1 summer (yellow) squash cut into bites size pieces
1 lb spaghetti cooked

DIRECTIONS

Saute chicken and seasonings in the olive oil until cooked. Add mushrooms, squash, and sherry, simmer for 5 min. Then toss with spaghetti.

NUTRITION

Servings per recipe: 4

Amount per serving (need to figure it out)

Low Sodium Tequila Lime Chicken

I made this last night as kebobs, it is very very tasty! You can also use for fajitas, or just to eat whole.

INGREDIENTS

• 1/2 cup fresh lime juice
• 1/4 cup tequila
• 1/4 cup fresh orange juice
• 1/8 cup dry cilantro
• 3/4 tbsp chili powder
• 2 tsp minced garlic
• 1/4 tsp onion powder
• 1/2 tsp ground black pepper
• 2 tbsp olive oil
• 6 boneless, skinless chicken breasts

DIRECTIONS

1) Mix together all ingredients, except the chicken, in a mixing bowl.

2) Pour the mixture into a plastic freezer bag (thinner ones will be too flimsy) containing the chicken breasts.

3) Marinate for 30 minutes to 1 hour before grilling, or keep chilled up to 3 hours, if desired.

4) Remove from refrigerator (if chilled) and allow 30 to 45 minutes to come to room temperature prior to grilling.

5) Prepare the barbeque.

6) Grill chicken until cooked through, turning about every four minutes. Be careful not to overcook the chicken, or it will be tough.

Optional: For an exceptional taste, each time you turn the chicken, return each breast into the plastic bag to recoat with marinade.

7) Remove the chicken from the grill and wrap them in foil (they can be grouped two-to-three together depending on size); let stand at least five minutes prior to serving or slicing (this ensures uniform temperature and tenderness).

For fajitas: cut onions and peppers into strips and place in foil packet with marinated chicken with the reserved marinade and grill until cooked through

NUTRITION

Servings per recipe: 6

Amount per serving

Calories: 305
Fat: 19 g
Cholesterol: 93 mg
Sodium: 106 mg
Potassium: 406 mg
Total Carbs: 3.7 gD
Dietary fiber: 0.5 g
Protein: 31 g

Low-sodium Sweet and Sour Chicken Stir-fry Recipe

My mom has been making this for our family for years. It is one of my favorite dishes. However, due to the pineapple, this is not really low in potassium.

INGREDIENTS
Gravy:
Pineapple juice from can of pineapple
2 T Corn Starch
3 T of apple vinegar
1 t ginger
1/4 cup brown sugar
1/2 t hot sauce

Stir fry:
1 boneless chicken breast cut up in 1" pieces
1 T minced garlic
pepper to taste
1 med onion, chopped
2 stalks celery, chopped
1 bag of stir fry vegetables
1 can of pineapple chunks

DIRECTIONS
Combine gravy ingrediants in a 2 cup measuring cup and set aside.
Put olive oil in pan on high heat, add chicken breast and sprinkle with pepper stir until about 1/2 cooked.
Add the onion, and celery, stir until they are 1/2 cooked.
Add the frozen stir fry vegetables and stir until almost done
Add pineapple chunks and gravy mixture and stir until it thickens.
Remove from heat and serve on cooked rice

NUTRITION
I haven't figured it out yet.

Low Sodium Apple BBQ Sauce Recipe

This is a sweet BBQ sauce that is excellent on both pork and chicken.

INGREDIENTS1 cup applesauce
1/2 cup ketchup (I make my own using AHA Low-Salt Cookbook)
2 cups unpacked brown sugar
6 tablespoons lemon juice
1/2 teaspoon ground black pepper
1/2 teaspoon paprika
2 teaspoon minced garlic
1/2 teaspoon ground cinnamon

DIRECTIONS
In a saucepan over medium heat, mix applesauce, ketchup, brown sugar, lemon juice, pepper, paprika, garlic powder, and cinnamon. Bring mixture to a boil. Remove from heat, and cool completely. Use to baste the meat of your choice.

NUTRITION
(these are estimates, the brands of ingredients you use may change the nutrition facts)
Servings per recipe: 28
Amount per serving
Calories: 74
Fat: 0.06 g
Cholesterol: 0 mg
Sodium: 10 mg
Potassium: 72 mg
Total Carbs: 19.2 g
Dietary fiber: 0 g
Protein: 0.22 g

Acknowledgement: Adapted from a recipe posted by YULANDA_US on allrecipes.com