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!

INGREDIANTS
corn, in husk
water
unsalted butter

DIRECTIONS
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 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 Grilled Pizza

That's right, grilled pizza!  I had heard about and never done it, till last night.  In the summer I avoid baking anything because I feel like it warms up the house too much, yet... I love pizza.  I was inspired to finally try grilling pizza by the Good Eats episode.. however, Alton Brown uses a ton of salt, so I had to combine his recipe with another recipe for low sodium pizza from "Please, DON'T pass the salt!"  The entire time while eating his pizza Ed kept saying "this is really good!"  Tip to others trying this... if you decide to make 2 pizzas (like I did) make sure you time when you put the dough on the grill to allow you enough time to put the toppings on before you have to flip the second pizza... I didn't and ended up with a slightly burnt crust.

I used some no-salt added tomato sauce (15mg sodium per 1/4cup), sprinkled it with pepper and italian seasoning and then topped with minced garlic, onions, red pepper, Sargento low sodium mozzarella (140mg sodium per 1/4 cup) and boars head pepperoni (490 mg sodium per 16 slices).  So with the dough, I think it came out to be about 1200 mg of sodium in an entire pizza.

INGREDIANTS

16 ounces all-purpose flour (measured by weight, not volume)
1 envelop instant or rapid rise yeast
1/2 tsp salt
10 ounces warm water (measured by volume... I usually use water that feels slightly warm on my wrist)
2 tablespoons olive oil
2 tsp sugar (Alton Brown uses 1 Tablespoon of malted barley syrup, but I couldn't find any and had run out of molasses... when I get some and try it again I'll fill you in on whether its bettter)

DIRECTIONS

Combine the flour and yeast in the work bowl of a stand mixer.  Add the salt, water, olive oil, and sugar.  Start the mixer on low, using the hook attachment, and mix until the dough comes together.  Then increase the mixer speed to medium and knead for 15 minutes.  Or, you can combine the ingrediants in a bread machine and use the knead function.  If you dough is looking too sticky you can add more flour so it forms a soft ball of dough that doesn't stick to your hands.  (if you need directions on how to tell if your dough is done kneading, see Alton Brown's recipe)

When dough is finished kneading, form it into a smooth ball.  Lightly oil a bowl, and roll the dough in the bowl to coat with oil.  Cover with a tea towel or plastic wrap and allow to rise at room temperature until it doubles in size (approx 1 hour).

Split the dough into 3 equal parts, and flatten each piece into a disk on the countertop.  Form each piece into a ball.  cover the balls with a tea towel and rest for 45 minutes.

(during the time that your dough is resting you should prep your pizza toppings)

Heat a gas grill to high and make sure the grill grates are clean and free of debris (allow to heat for at least 15 minutes)

Lightly flour your work surface and flatten 1 of the doughballs.  Using a rolling pin, roll the dough into a 16" round.  Transfer the dough to a lightly floured pizza peel, or a flat cookie sheet (re-shape if needed).  Do NOT add the toppings yet.

Oil the grill grates and decrease the heat to medium.  Brush the dough with 1 to 2 tsp of olive oil and flip onto the grill.  Close the lid and cook until the bottom of the crust is golden brown (about 1 to 2 minutes).  Brush the raw side of the dough with 1 to 2 tsp of olive oil then flip.  Top with your choice of toppings.  Close the lid and cook until the bottom of the crust is golden brown and the cheese has melted (about 1 to 2 minutes).  Remove the pizza to a cooling rack and let rest for 3 minutes before slicing.

NUTRIENTS
This is for the dough only, any toppings that you add will change the nutrition content.
Number Servings: 6

Calories: 324
Protein: 8.3 g
Fat: 5.33 g
Carbohydrates: 60 g
Fiber: 2.35 g
Potassium: 92 mg
Sodium: 196 mg
Cholesterol: 0 mg

Adapted from: Alton Brown and Shambo

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 Grilled Squash Medly

We had this for dinner tonight with our Key West chicken.  I thought it was really good, and Ed even said is good (he's not a big veggie eater).

INGREDIENTS

2 yellow squash, cut into 1/2-inch slices
2 zucchini, cut into 1/2-inch slices
2 tomatoes, cut into wedges (optional)
4 oz sliced portabella mushrooms (optional)
1/2 vidalia onion, sliced and separated into rings
1 tsp minced garlic
2 T olive oil
2 T red wine vinegar
1 tsp ground pepper
1 tsp salt-free all purpose seasoning
1 T italian seasoning

DIRECTIONS

1.Preheat an outdoor grill to medium heat. Cut two sheets of heavy duty aluminum foil, each approximately 18 inches long.

2.Place the yellow squash, zucchini, tomatoes, mushroom, onion, and garlic in the center of one sheet of aluminum foil. Drizzle with olive oil and vinegar; season with pepper, italian, and all purpose seasoning. Place second sheet of foil on top of vegetables. Fold edges together tightly to seal packet.

3.Place packet on the top rack of the preheated grill. Cook for 15 minutes. Turn packet over and continue to cook until vegetables are tender, 15 to 20 minutes.

NUTRIENTS
Number Servings: 6


Calories: 77.83
Protein: 1.89 g
Fat: 4.91 g
Carbohydrates: 7.9 g
Fiber: 2.2 g
Potassium: 385.17 mg
Sodium: 8.5 mg
Cholesterol: 0 mg

Adapted from: Bud

Low Sodium Roasted Asparagus with Mustard Vinaigrette

I love asparagus and this is the perfect pairing with the pork tenderloin recipe I just posted.  Ed said the asparagus was "ok" but that's just because he hasn't learned to like asparagus yet.

INGREDIENTS
1lb asparagus, with tough ends cut off
3 shallots, cut in wedges
1 T olive oil
1/4 teas pepper
1/4 teas all-purpose salt-free seasoning

sauce:
2T cider vinegar
1T dijon mustard
1/3 cup olive oil

DIRECTIONS
toss ingredients together (except those for the sauce) to evenly coat.  Whisk together sauce ingredients.

For grill: create a tin foil "pan" and place asparagus and shallots in a single layer, occassionly turning during cooking.  Cook on medium heat for 8 to 10 minutes

For oven: heat oven to 400F, place asparagus and shallots in a single layer on a rimmed baking sheet, roast tossing once for 12 to 15 minutes

Serve warm with sauce drizzled on top

NUTRIENTS
Number Servings: 4

Calories: 209.5
Protein: 2.6g
Fat: 20.4g
Carbohydrates: 4.9g
Fiber: 2.4g
Potassium: 249.5mg
Sodium: 40.75mg
Cholesterol: 0mg

Adapted from: RealSimple.com

Low Sodium Pork Tenderloin

It's been awhile since we've tried a new recipe.  What more appropriate way to start the summer than to start GRILLIN'!  I found this recipe on realsimple.com and just had to try it (after reducing the sodium).  This recipe is sooo easy, and turns out sooo good!  We had it with roasted asparagus.

INGREDIANTS
2lbs Pork Tenderloin
Salt-free spice mix (I used McCormick's Garlic and Herb)

DIRECTIONS

Coat the outside of the tenderloin with the salt-free spice.

Grill directions: heat grill to 400F (on our grill that was on low).  Place tenderloin on grill, turning occasionally.  Cook until well done (took us about 1.5hrs).

Oven directions:  Heat oven to 400F.  Heat 1T of olive oil in cast iron skillet over medium-high heat.  Cook turning, until browned (5 to 6 min).  Transfer skillet to oven and roast until well done (25 to 30min).

Crockpot: Brown meat (as in oven directions), then cook on low 8 to 10 hrs

NUTRIENTS 

Number Servings: 4

Calories: 437
Protein: 71.1g
Fat: 14.8g
Carbohydrates: 0g
Fiber: 0g
Potassium: 1054mg
Sodium: 152mg
Cholesterol: 220mg

Adapted from: RealSimple.com

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 Beer Teriyaki Beef

I also served these as kabobs last night, they were also really really tasty!

INGREDIENTS

2 (16 ounce) beef sirloin steaks
1/4 cup dark beer (I used Sam Adam's Honey Porter)
2 tablespoons teriyaki sauce
2 tablespoons brown sugar
1/2 teaspoon salt-free seasoning (I used McCormick's Salt-free table blend)
1/2 teaspoon black pepper
4 teaspoon minced garlic

DIRECTIONS

1. Use a fork to poke holes all over the surface of the steaks, and place steaks in a freezer bag
2. In a bowl, mix together beer, teriyaki sauce, salt-free seasoning, pepper, garlic and brown sugar. Pour sauce over steaks in the bag. Massage the bag a bit to ensure that the marinade has covered all of the steak. Marinade for at least 30 min, but can marinade over night in the fridge
3. Remove steaks from marinade. Pour marinade into a small saucepan, bring to a boil, and cook for several minutes
4.Lightly oil the grill grate. Grill steaks for 7 minutes per side, or to desired doneness. During the last few minutes of grilling, baste steaks with boiled marinade to enhance the flavor and ensure juiciness

NUTRITION

Servings per recipe: 4

Amount per serving

Calories: 530
Fat: 32 g
Cholesterol: 118 mg
Sodium: 266 mg
Potassium: 747 mg
Total Carbs: 9.7 gD
Dietary fiber: 0.1 g
Protein: 46 g

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