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 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 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 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.

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.

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 and Potassium Beef Stew

Stew is one of my favorite meals, but because of the high amount of potassium in potatoes I decided to substitute turnips. Turnips have a slight cabbage like taste, and so work very well in stew. If you don't have to watch potassium, you can use 1.25lbs of potatoes instead.


INGREDIENTS
2.5lbs stewing beef 1 vidalia onion, cut into 8ths
2T minced garlic
1T tomato paste
1/3 cup all-purpose flour
1 celery heart (or 6 sprigs parsley, or 1t dried parsley)
1t dried thyme
2 bay leaves
2 turnips, cut into 1-inch pieces (can be soaked overnight to remove more potassium)
4 medium carrots, cut into 2-inch pieces
2 celery stalks, cut into 2-inch pieces
2 large cans of whole/diced tomatoes
5 cups water or low-sodium broth
3 t red wine vinegar or 1/4 cup red wine

CROCKPOT DIRECTIONS
Brown beef in a large non-stick skillet (may be done in batches), transfer to crockpot.
Deglaze the pan using enough water or red wine to cover the bottom of the skillet, approx 1/4 cup; transfer into the crockpot along with as much of the brown crumbles as you can
Add remaining ingredients (except for vinegar)
Cook on low for 6-10 hours (may be cooked longer if needed)
Remove bay leaves
Add red wine vinegar (if you deglazed the pan using red wine, you don't need to add vinegar)
Serve!


STOVE DIRECTIONS
Preheat oven to 325 degrees F
Brown beef in a large non-stick skillet (may be done in batches);
Deglaze the pan using enough water or red wine to cover the bottom of the skillet, approx 1/4 cup; transfer this into the dutch oven with the water/broth, make sure you get as many of the brown crumbles as you can
In Dutch Oven, saute onion until lightly browned in olive oil (about 5 minutes)
Add garlic and saute until fragrant (about 1 minute)
Add tomato paste and cook, stirring until lightly browned (about 1 minute)
Add beef and scatter flour over the mixture, and cook stirring until lightly toasted
Add water/broth and bring to simmer
Add celery heart/parsley, thyme, and bay leaves
Cover and transfer to oven
Cook until meat is tender (about 1.5hours); can also be done on the stove at a low simmer


Remove pot from oven, skim fat from top.
Add potatoes, carrots, celery, and tomatoes, bring to simmer on stove top
Cook, uncovered, stirring occasionally, until the liquid thickens and the vegetables are tender (about 1 hour)
Remove bay leaves
Add vinegar (if you used red wine to deglaze the bottom of the pan you don't need to add the vinegar), and season with pepper to taste
Serve!


NUTRITION

Servings per recipe: 8

Amount per serving (need to figure it out)

Low Sodium Maple Ribs

This was the second thing I made in my slow cooker. These aren't BBQ or saucy ribs, but they are wicked good! Putting them on the grill or under the broiler for a few minutes adds some brown color.

INGREDIENTS

• 1 1/2 pounds country style pork ribs
• 1 tablespoon real maple syrup
• 1 tablespoon low sodium soy sauce
• 1/2 onion, minced
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground allspice
• 1 tablespoon minced garlic
• 1 dash ground black pepper

DIRECTIONS

Combine ribs, maple syrup, soy sauce, onion, cinnamon, ginger, allspice, garlic and pepper in a slow cooker. Cover and cook on Low for 7 to 9 hours.

NUTRITION

Servings per recipe: 4

Amount per serving

Calories: 346
Fat: 20 g
Cholesterol: 126 mg
Sodium: 241 mg
Potassium: 590 mg
Total Carbs: 6.0 gD
Dietary fiber: 0.4 g
Protein: 33 g

Low Sodium Pot Roast (slow cooker recipe)

I got a crock pot for my bridal shower this weekend, soo... I will be experimenting with crock pot recipes now!

My crock is 6QTs, but you should be able to halve the recipe for a smaller crock and use the same cooking times. Instead of using potatoes, I used parnsips, not too bad, they kind of have a carrot taste. Parsnips are a "medium" potassium food, to remove more potassium let them soak in water over night. You could also use turnips.

INGREDIENTS

3 to 5 lb beef pot roast
salt-free spice mix of your choice (I used McCormick salt-free garlic and herb)
2 Tablespoons olive oil
1/2 cup water
1 vidala onion cut into approx 1" chunks (or 2 yellow onions quartered)
3 to 4 stalks celery, cut into 1" pieces
3 to 4 carrots cut into 1" pieces
4 parsnips or turnips cut into 1" pieces

DIRECTIONS

Season all sides of roast with the salt-free seasoning.
Add oil to saute pan, and brown roast on all sides over medium-high-heat
Place vegetables in the crock
Place roast on top of vegetables
Add water to crock
Cover and cook on HIGH for 5 hours, LOW for 10 hours, or until internal temperature measures at least 160 F
Cooking on low will result in more tender meat

NUTRITION (based on a 3lb pot roast)

Servings per recipe: 6 (8 oz of meat/serving)

Amount per serving

Calories: 474
Fat: 20 g
Cholesterol: 202 mg
Sodium: 129 mg
Potassium: 727 mg (not sure what this is with the parsnips or turnips)
Total Carbs: 6.2 gD
Dietary fiber: 2 g
Protein: 63 g