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 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 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 Apple Glazed and Stuffed Pork Chops

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

INGREDIANTS

4 pork chops

Stuffing:
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

Glaze/Marinade:
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

DIRECTIONS:

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.

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 Ham & Bean Soup

Another dish that I love that Ed doesn't... at least I can make it for myself when he's not home.

INGREDIENTS
1lb turkey ham (Jennie-O has pretty low sodium, plus it is lower fat)
1 pkg of dry beans for bean soup (I used the 15 bean soup)
1 15oz can low sodium diced tomatoes
2 cups sliced celery
1.5 cups onion, chopped
2 cups sliced carrots
1/4 teas pepper
1 teas thyme
2 bay leaves
Water to fill crockpot

DIRECTIONS
Follow package directions for how to prepare the dry beans (normally you soak overnight in water, then drain)
Put all ingredients into the crockpot, cook on low for 8-10hrs.

Low-Sodium Chili

I love chili, but Ed doesn't.  So this recipe is mostly for me, but I kept it low sodium out of principle.

INGREDIENTS
1 onion, chopped
1/2 red pepper, chopped
1 lb ground beef (low fat)
1 Tbl minced garlic
1 beer
2 14.5oz can low sodium diced tomatoes
1 8oz can low sodium tomato sauce
1/8 teas cayenne
1/8 teas paprika
1 teas oregano
1 teas all-purpose salt free seasoning
2 Tbl chili powder
1 can kidney beans, drained and rinsed (to remove some of the sodium)
1 cup corn, fresh/frozen

DIRECTIONS
Stove: Saute the onion, red pepper, meat, and garlic.  Add remaining ingrediants, heat to boiling, and simmer for 1 hr.

Crockpot: Saute the onion, red pepper, meat, and garlic. Add remaining ingrediants, cook on low 8-10hrs or on high 4hrs

NUTRIENTS
haven't figured out yet

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 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

Low-Sodium Mexican-Style Meatloaf

I've been on a southwestern kick since visiting Tucson last week.  Tonight I decided to make mexican meatloaf, something Ed and I had talked about since the diaster of trying to use tortilla crumbs in Italian meatballs.  I made it up based on an old meatloaf recipe and my taco meat recipe.  It turned out pretty tasty... I think next time I'll kick up the spices.

INGREDIANTS
1.5 lb lean ground beef
3/4 cup milk
3/4 cup tortilla crumbs
1 egg
1/4 vidalia onion, chopped
1/4 red pepper, chopped
1/4 cup salsa
2 T minced garlic
1 teas salt-free all purpose spice
3/4 teas cilantro
3/4 teas cumin
1 teas pepper
cheddar cheese

DIRECTIONS
preheat oven to 350F
combine all ingrediants except cheddar cheese in a large bowl using your hands. 
Place meat into a loaf pan and shape into a loaf
Cook in oven for 60 min to 90 min, or until internal temperature reaches 160F
Sprinkle top with cheddar cheese, and continue cooking till cheese melts
Serve with salsa and sour cream

NUTRIENTS
USDA database is down so I can't post nutrition yet

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 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 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

Low Sodium Meatloaf

One of my favorite comfort meals!

INGREDIANTS
1 egg
3/4 cup milk
2 slices of darkly toasted low sodium bread, crumbled
1/2 vidalia onion, chopped
1/2 red bell pepper, chopped
3/4 lb ground turkey
3/4 lb ground beef
2 T Worcestershire sauce
1 T McCormick Salt-free Garlic and herb spices
1/2 teas pepper
BBQ sauce of your choice

DIRECTIONS
In large bowl, combine all the ingrediants (except BBQ sauce) with your hands.  Add more garlic and herb spices until it smells how you want it to taste.

For crock pot: Place mixture into the crockpot and shape into a loaf.  Cook on low 5 to 6 hours.   Spoon BBQ sauce onto meat loaf and cook 15 minutes longer

For oven:  Preheat oven to 350 degrees.  Place mixture into a large loaf pan, cover with BBQ sauce.  Bake, uncovered, for 50 minutes.  Remove from oven, let sit 10 minutes before slicing.