Low Sodium Sloppy Joes

Ingredients

• 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

Directions

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.

Low Sodium Crunchy Pork Chops

I made this for the first time several years ago, and the recipe got buried in a pile of old printed out recipes.  I rediscovered it and decided to give it a try in the low sodium way.  We also had some left over finely chopped pecans, so I decided to toss some in for a little extra flavor.

INGREDIENTS
2 pork chops
1 egg
1/2 teas dijon mustard
1/4 teas dried oregano
ground black pepper
1 cup italian bread crumbs
optional: 1/4 cup finely chopped nuts (ie pecans/walnuts)

DIRECTIONS
Preheat broiler on high, spray broiler pan lightly with cooking spray (if you don't have a broiler pan, place a cooling rack into a baking sheet)
1) Trim excess fat off the pork chops
2) Beat egg in a shallow wide bowl, mix in the mustard, oregano, and pepper
3) Place bread crumbs on a large plate, add nuts if desired
4) Press each of the chops into the egg mixture, coating both sides
5) Dip egg coated chops into bread crumbs, covering them evenly
6) Bake for 10 mins, then flip, and cook for another 5 to 10 minutes or until cooked through

Adapted from:  Nigella Lawson

Low Sodium Brown Sugar Crusted Pork Loin

I searched online for a new pork recipe, and happened upon this.   Ed loves sweet things, so I figured it would be right up his alley, and boy was I right.  He took one bite and said "this tops the list!"  I served it with the maple pecan green beans, and they were the perfect compliment.

INGREDIANTS

1 boneless pork loin roast, 4 to 6 pounds

1/2 teas minced garlic
ground black pepper
salt-free savory all-purpose seasoning
1 1/3 cups brown sugar, divided
1 tablespoon Dijon mustard
1 tablespoon balsamic vinegar
1/2 cup water
1/4 teaspoon cinnamon
4 apples, sliced

DIRECTIONS
1) Sprinkle roast with savory seasoning and pepper, then prick the roast all over with a fork or skewer.

2) In a cup or bowl, combine 1 cup of the brown sugar, the mustard, and vinegar. Rub all over the roast.
3) Cover and cook on LOW for 7 to 9 hours.
4) Combine the remaining 1/3 cup brown sugar with cinnamon; Spread the mixture over the top of the roast. Top with sliced apples
5) Cover and continue cooking on LOW for 1 hour longer
6) If desired, pour off the remaining liquid and make into gravy


Adapted from: Diana Rattray

Low Sodium Beef Stirfry

While looking for another interesting meal, and to use up stuff in our cupboard/freezer (due to a big snow storm), I combined a few recipes together to get this stirfry.  The sauce is slightly gravy-ish, but a little extra soy sauce (low sodium of course) added at the table kicks the flavor up a bit more.

INGREDIENTS
Sauce:
2Tbl cornstarch
1 Tbl olive oil
2 teas brown sugar
6 tbl low sodium soy sauce
3/4 cup water
1/4 cup white wine
2 teas minced garlic
1/4 teas black pepper
1 teas ginger

Stirfry:
2Tbl olive oil
1 lb beef, cut into bite sized pieces
1/2 vidalia onion, sliced
2 medium carrots, peeled and sliced
1/2 red pepper, chopped
2 cups broccoli

Rice cooked according to package directions

DIRECTIONS
1) place beef, and all of the sauce ingrediants (except for cornstarch) into a 1 gallon ziploc bag, marinate for 10 to 20 minutes (can be done while you chop and prepare the vegetables)
2) heat oil in large skillet or chef's pan (or wok if you have one), add beef (reserving the marinade), carrots, onions, and pepper and cook until vegetables are cooked halfway
3) add brocoli and cook through
4) mix cornstarch into reserved marinade, and add to skillet, heat until sauce is at desired consistency
5) serve over rice

Low Sodium Beef Daube

I got bored of our usual rotation of dinners, and after diving through several of my cookbooks, I came across this recipe.  I had never made anything with cajun spices so I was a little concerned...but it was AMAZING!

INGREDIANTS
2 Tbl olive oil
1 vidalia onion, cut into wedges
2 celery stalks, chopped
1 red bell pepper, chopped
2 lb lean braising steak, cubed (I used stew meat)
1/2 cup all-purpose flour, seasoned with 1 tsp all purpose salt free seasoning, and 1/4 teas ground black pepper
2 1/2 cups water
2 tbl minced garlic
2/3 cup red wine
2 Tbl red wine vinegar
2 Tbl low-sodium tomato paste
1/2 tsp McIlhenny's Tabasco sauce
1/2 tsp dried thyme
2 bay leaves
1/2 tsp salt free cajun spice mixture

DIRECTIONS

Stove Top:
Heat oven to 350 degrees
1) Heat oil in a large oven proof pan add celery, onion, bell pepper, cook until softened, remove and set aside

2) coat the meat in the seasoned flour, then brown meat in the pan
3) Add stock, water, wine, vinegar, tomato paste, tabasco, and thyme, heat till simmering
4) Return onions, celery, and peppers to the pan, tuck in the bay leaves and sprinkle with the cajun seasoning
5) bring to a boil, transfer to the oven and cook for 2 1/2 to 3 hours, or until the meat and vegetables are tender
Crockpot
1) Heat oil in a large oven proof pan add celery, onion, bell pepper, cook until softened, remove and add to crockpot
2) coat the meat in the seasoned flour, then brown meat in the pan, add meat to the crockpot
3) Add stock, water, wine, vinegar, tomato paste, tabasco, thyme, and bay leaves to the crockpot
4) Sprinkle with the cajun seasoning
5) Cook on high for 3 to 4 hours, or on low for 8 to 10 hours until the meat and vegetables are tender

Low Sodium Beef Lasagna

I made this for our Murder Mystery party and has been raving about it everytime he eats a leftover.  The red pepper gives it a little kick, but not too spicy.

INGREDIENTS
1lb extra-lean ground beef
2 tbl minced garlic
1 26 ounce pasta sauce (I used Newman's own)
1 14.5 oz can no salt added diced tomatoes
1 tbl balsamic vinegar
4 tbl fresh shredded basil
1 15oz container low-fat ricotta
2 cups shredded low sodium mozzerella cheese
1 egg
1/2 teas crushed red pepper flakes
12 cooked lasagna noodles
1/3 cup fresh grated parmesan

DIRECTIONS
Preheat oven to 350F
Brown the beef in a large saucepan, breaking into small pieces until no pink remains.  Add the garlic and saute for about 1 minute.  Add the pasta sauce, tomatoes, vinegar, and 2 tbl of the basil.  Bring mixture to a boil, reduce heat and simmer gently for 10 minutes.

In meantime, in a small bowl combine the ricotta, 1 cup mozzarella, 2 tbl of basil, egg, and crushed red pepper.

Place 3/4 cup of sauce mixture in bottom of 13X9in baking pan (glass or porcelin is preferred over metal for more even cooking).  Top with 3 cooked noodles, then spread 1/3 of ricotta mixture evenly over the noodles, top with 3/4 cup pasta-sauce, then sprinkle with 1/3 of mozzarella cheese.

Repeat the layers, ending with the final 3 noodles.  Spread remaining sauce on top and sprinkle with parmesan, and cover with foil.

Bake for 30min; uncover and bake for 15mins or until bubbly.  Remove from oven and let stand 15min before serving.


NUTRITION


Number of servings: 12
Calories: 296
Protein: 20.5g
Fat: 13g
Carbohydrates: 24.3g
Fiber: 2g
Potassium: 421mg
Sodium: 471mg
Cholesterol: 46mg

Adapted from: Real Simple

Low Sodium Beef and Noodles

One of my favorite meals growing up.  We always used to eat it over potatoes but it is just as tasty by itself.

INGREDIENTS

2lb Chuck Roast
1 cup chopped Celery
1 small onion
1lb bag Egg Noodles
black pepper
salt-free all purpose seasoning
flour
DIRECTIONS
Coat the chuck roast lightly in flour.

For stove top:
Brown the roast on both all sides in a large dutch oven with a small amount of oil. Add water to cover the roast adding the onion and chopped celery. Bring to a slow boil and cook for about 3 hours until tender.

For crock pot:
Brown the roast on both all sides in a large nonstick skillet. Add water to cover the roast adding the onion and chopped celery. Cook on low for 6 to 8 hours or high for 4 hours, or until tender.


For both methods:
When roast is tender to the point of falling apart, remove the roast and cut into pieces. Replace roast into broth (turn crock pot on high) and add the noodles and cook until the noodles are done. Add all-purpose seasoning and pepper to taste.


NUTRITION
Number of servings: 10
Calories: 270
Protein: 24.7g
Fat: 12g
Carbohydrates: 114g
Fiber: 1g
Potassium: 412mg
Sodium: 77mg
Cholesterol: 74mg

Green Beans With Pecans and Maple Vinaigrette

I made these awhile ago and just kept forgetting to post the recipe!


INGREDIANTS


3/4 cup pecans
1/4teas black pepper
1/2teas all-purpose salt-free seasoning
2lbs green beans, trimmed
1/4 cup olive oil
2 T red wine vinegar
2 T dijon mustard
1 T pure maple syrup


DIRECTIONS


Heat oven to 400º F. Spread the pecans on a rimmed baking sheet and bake, tossing once, until toasted, 6 to 8 minutes. Let cool, then roughly chop.


Meanwhile, place green beans in a microwave safe dish, add 1T of water, and microwave on high until at desired doneness, about 3-5 minutes.  Then add the pecans to the dish


In a small bowl, whisk together the oil, vinegar, mustard, maple syrup, all purpose seasoning, and teaspoon pepper. Pour over the green beans and pecans and toss to combine.

NUTRITION

Number of servings: 8

Calories: 200
Protein: 3.8 g
Fat: 16.5 g
Carbohydrates: 10.6 g
Fiber: 5 g
Potassium: 431 mg
Sodium: 16.6 mg
Cholesterol: 0 mg


Adapted from: Real Simple

Low Sodium Low Potassium Pasta Salad with Vinaigrette Dressing

In the summer I love to eat pasta salad.  I'll make a large batch and eat it for days.  It's great as a meal or a side dish and helps keep the temperature down in the house.  Sometimes I add chicken into the recipe to turn it from side dish into main meal

INGREDIENTS

Dressing:
1/3 cup cider-vinegar
1/4 cup lemon juice
3 T water
2 T olive oil
1 T plus 1 1/2 teas dijon mustard
2 1/2 teas sugar
1 tsp minced garlic
1/2 teas pepper
1 teas dried basil
1 teas dried oregano

Salad:
1 lb cooked pasta of your choice, I personally use rigatoni
chopped vegetables of your choice, personally I use the following:
1 large tomato
1 cucumber
1/4 vidalia onion
1 carrots (chopped or shredded)
1 stalks celery

DIRECTIONS

Combine the dressing together in a bottle and shake well to combine.  I normally make it first and let it sit and the flavors combine while I cook the pasta and chop veggies.
Combine all the salad ingredients together in a large bowl.  Pour about half of the dressing over the salad and toss to combine.  Add more dressing to you taste.

NUTRITION
Number Servings: 8

Calories: 230.75
Protein: 7.68 g
Fat: 1.38 g
Carbohydrates: 46 g
Fiber: 3.11 g
Potassium: 200 mg
Sodium: 25.38 mg
Cholesterol: 0 mg

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 Quick Hungarian Goulash (aka American Chop Suey)

 I haven't made this in awhile and decided to whip up a batch (with a few modifications of course).  I've grown up referring to the dish as Goulash, but others may know it as American Chop Suey.

INGREDIANTS

1 lb ground beef

1 cup chopped onion

1 stalk celery chopped

1/2 red pepper chopped

1 T minced garlic

1 8oz can tomato sauce (no salt added)

1 16 oz can diced tomatoes (no salt added)

3 T Worcestershire sauce

2 T red wine vinegar

2 T brown sugar

2 teas paprika

1/2 teas dry mustard

1 teas basil
1/4 ground black pepper

dash of cayenne red pepper

1/2 box elbow macaroni

water

DIRECTIONS

Saute beef, onion, celery, red pepper, and garlic in a chef's pan until meat is brown.  Stir in tomato sauce, diced tomatoes, worcestershire sauce, vinegar, brown sugar, paprika, dry mustard basil, and cayenne red pepper.  Fill pan half way with water, and heat on high till boiling.  Add macaroni, and cook till pasta is soft.

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 Honey BBQ Sauce

INGREDIANTS

1 cups ketchup  (I make my own using the recipe in the AHA Low-Salt Cookbook)
5 teas minced garlic
1 cup water
1/2 cup honey
3 T molasses
3 T brown sugar
1 teas worcestershire sauce
1 teas low sodium soy sauce
1 pinch paprika
1 pinch ground white pepper
1 pinch ground black pepper
1/4 cup unsalted butter

DIRECTIONS
Put all the ingrediants into a medium sauce pan.  Heat over medium low heat, and simmer until thick (approx 30 min to 1 hour)
NUTRITION
Servings per recipe: 28
Amount per serving
Calories: 51
Fat: 1.8 g
Cholesterol: 4.3 mg
Sodium: 14.7 mg
Potassium: 92 mg
Total Carbs: 9.4 g
Dietary fiber: 0.3 g
Protein: 0.37 g

Low Sodium Vegetable Dip

My mom has been making this as long as I can remember.  I made just a few changes to lower the sodium.  Don't be afraid of the hot sauce, it is not a spicy dip at all.

INGREDIENTS
1 cup low fat sour cream
1/3 cup light miracle whip (unlike mayonnaise, miracle whip doesn't have dairy and so has lower potassium)
1 T onion flakes
1 T parsley
1 teas dill weed
1/4 teas garlic powder
2 to 3 drops tobasco sauce ( McIlhenny's has the least amount of sodium)
1/2 teas onion powder
1/2 teas celery seed

DIRECTIONS
In a small bowl, mix together all of the ingrediants.  Let set at least 3 hours before serving, overnight is best (to give plenty of time for all the flavors to meld together).

NUTRIENTS:
Number of servings: 16


Calories: 35
Protein: 0.6g
Fat: 3g
Carbohydrates: 1.8g
Fiber: .09g
Potassium: 33mg
Sodium: 51mg
Cholesterol: 7mg

Low Sodium Memphis Ribs

Since our honeymoon we have craving Memphis BBQ again. We have almost used up our bottle of Blues City Cafe BBQ, so I decided to try my hand at making something similar myself.

INGREDIANTS

Rack of ribs

Memphis BBQ sauce

Memphis Rub

DIRECTIONS

Clean and trim fat from the ribs. Season the rib racks with the Memphis Rub. Rub the seasoning into the ribs then wrap or place in air tight container overnight in the refrigerator.

Smoker/Grill: Preheat to 225 to 300 degrees F and fill woodbox with hickory wood. Cook ribs slowly for about 4 hrs or until almost falling off the bone

Oven: Preheat to 225 to 300 degrees F. Cook ribs slowly for about 4 hrs or until almost falling off the bone

Serve with Memphis BBQ Sauce

Pralines

My father in-law and I had a friendly competition for the best pralines. I won, courtesy of Paula Deen's Praline Recipe (with a few modifications).

Ingredients

• 1 1/2 cups sugar
• 1 1/2 cups packed dark brown sugar
• 3 tablespoons dark corn syrup
• 1 cup evaporated milk
• 2 tablespoons unsalted butter
• 1 teaspoon pure vanilla extract
• 1 1/2 cups pecan halves

Directions

Put the sugars, corn syrup, milk, and butter in a heavy 2-qt saucepan. Over medium heat, stir mixture constantly with a wooden spoon until sugars have dissolved and mixture comes to a boil. Continue to cook to a soft ball stage, approximately 236 degrees F on a candy thermometer. (If you do a cold water test, drizzle a drop of candy into a glass of cold water, the ball of candy will flatten between your fingers when you take it out of the water.) Remove from heat and allow it to cool for 10 minutes.

Add the vanilla and nuts, and beat with a spoon by hand for approximately 2 minutes or until candy is slightly thick and begins to lose its gloss. Quickly drop heaping tablespoons onto waxed paper. If the candy becomes stiff, add a few drops of hot water.

Low Sodium Rice Pilaf

A very versatile dish that goes with pretty much anything. Here is my basic rice pilaf recipe, you can vary it in a variety of ways to go with your main dish, such as, add some chopped mushrooms, and almonds to go with a chicken dish; add some mushrooms, teriyaki sauce, and beer to go with beer teriyaki beef.

INGREDIENTS

1 stalk celery chopped finely

1 carrot chopped finely

1/4 cup finely chopped onion

1T garlic, minced

2T olive oil

2 cups water

1/4 cup sherry

1 cup rice

pepper (to taste)

1T basil

1T oregano

DIRECTIONS

1. In a small sauce pan, saute celery, carrot, onion, and garlic in olive oil, until they just start to brown

2. Add water, rice, and seasoning, heat to boil, turn heat to low and simmer for 15 to 20 minutes

Low Sodium Cinnamon Pecan Rolls

Very very tasty breakfast! This is based on the refrigerator rolls recipe. You can make 1/2 a batch of rolls for dinner, and use the rest of the dough for cinnamon pecan rolls for breakfast! Rolls can be prepared the night before and raised for about 1/2 the time (they will raise a bit more in the fridge), then put in the refrigerator till the morning.

INGREDIANTS

See refrigerator rolls recipe

1 1/2 cup firmly packed brown sugar

1/2 cup softened margarine or unsalted butter

2T light corn syrup

1/4 cup pecan (or nut of your choice)

2T melted unsalted butter

1/4 cup sugar

1 t cinnamon

DIRECTIONS

Heat oven to 375 F (if cooking right away, if cooking the next morning, skip)

1. Prepare refrigerator rolls recipe (this uses 1/2 of a batch).

2. Grease a 13"X9" pan

3. In small bowl, combine brown sugar, softened margarine/butter, corn syrup; drop by spoonfuls into the prepared pan; spread evenly. Sprinkle with pecans (or other nuts)

4. In another small bowl, combine cinnamon and sugar

5. Using 1/2 of the refrigerator roll dough, roll out dough into a 20"X12" rectangle; spread with melted butter, sprinkle with cinnamon and sugar

6. Starting with the long side, roll up the dough like a jelly roll (or a cinnamon roll); pinch the edges to seal seams.

7. Cut roll into twenty 1" pieces, place cut side down in the prepared pan, cover and let rise in a warm place until light and doubled in size 30 to 60 minutes (or raise till 1.5 times in size, and store in refridgerator over night).

8. Bake for 25 to 30minutes in preheated oven or until deep golden brown

9. Cool in pan 1 minute, then invert on a large cookie sheet, and enjoy!

NUTRITION

need to figure out.

Low Sodium Refrigerator Rolls (Crescent Rolls or Clover Leaf Rolls)

This has become a staple at my family's get togethers. My cousin's even won a few ribbons at the fair with it. Very simple, and very adaptable.

INGREDIENTS

2 cups of warm water (just hot enough so it feels warm against your wrist)

2 packages of yeast

1/2 cup sugar

2 t of salt (essential to aid in the yeast process)

1/4 cup shortening

1 egg (if you halve the recipe, still use 1 egg)

6-7 cups flour

DIRECTIONS

1. Mix together water and yeast

2. Add sugar, salt, egg, shortening, and 3 cups flour, mix well

3. Add another 3 1/2 to 4 cups of flour and mix until no longer sticky

4. If not making rolls right away (or if you only want to bake part of the batch and store the rest), you can grease the top of the dough, cover with plastic wrap and store in refrigerator for a few days

5. About 2 hrs before baking, shape dough into rolls (see below)

Crescent Rolls:

1. Using about 1/2 of the recipe, roll out the dough into a circle about 1/4" thick.

2. Spread dough with melted butter and sprinkle with flavor of your choice (celery or poppy seeds, garlic powder, or use your imagination)

3. Cut the circle into slices (like a pizza; easiest if you use a pizza cutter); roll into a crescent shape

4. Place on greased baking sheet in a warm place, cover, and allow to raise until double (about 1 1/2 to 2 hours).

5. Bake for about 10 to 12 minutes or until golden brown

Cloverleaf Rolls:

1. Roll dough into 1" balls

2. Grease a muffin tin(s), and place 3 balls of dough side by side in each cup

3. Place in a warm place, cover, and allow to raise until double (about 1 1/2 to 2 hours)

4. Bake for about 10 to 12 minutes or until golden brown

NUTRIENTS

Serving Size: 1 roll


Calories: 57
Protein: 1.36g
Fat: 0.9g
Carbohydrates: 10.6g
Fiber: .37g
Potassium: 15.6mg
Sodium: 74mg
Cholesterol: 0mg