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 Roasted Vegetables

I had a hankering for some roasted veggies the other night., and so I made this.

INGREDIANTS
3 parsnips, cut into thin strips
3 carrots, cut into thin strips
1/4 vidalia onion, cut into thin strips
1/2 teas. dried thyme
1 teas dried rosemary
1/8 cup olive oil
1 Tbl. balsamic vinegar
freshly ground black pepper

DIRECTIONS
1. Preheat oven to 475 F
2. In large bowl combine the vegetables
3. In a small bowl, stir together the spices, oil, and balsamic vinegar
4. Toss spice mixture with the vegetables until they are coated, and spread evenly on a large roasting pan
5. Roast for 15-20 minutes, stirring every 5 minutes, or until vegetables are cooked through and browned.

Adapted from: Saundra

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 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

Lemon Walnut Green Beans

Very tasty all season side dish, and even better, quick and easy!

INGREDIANTS
1/2 lb green beans (1/2 bag of frozen)
1T olive oil
1/4 cup walnuts
2T lemon juice
1/4 teas dried thyme
pepper to taste

DIRECTIONS
Steam green beans in microwave until cooked (approx 3 min on high).  Heat oil on medium high heat, add remaining ingrediants, cook till excess liquid is gone, stirring frequently (approx 3 min).

Low Sodium French Onion Chip Dip

Ok, I realize the chips you will be dipping won't be low sodium (unless you buy the lightly salted kind, but still... not really low sodium), but, sometimes you just have to cheat.

INGREDIANTS

8 oz low fat sour cream
1 T onion flakes
1/2 teas minced garlic
1 teas worchestershire sauce
1 teas onion powder
1 teas garlic powder

DIRECTIONS

Mix all ingrediants together in a small bowl.  Let sit at least 3 hours before serving (overnight is best to get all the flavors blended together).

NUTRITION

Serving Size: 1 tablespoon

Calories: 29

Protein: 1.07g

Fat: 2g

Carbohydrates: 1.7g

Fiber: .08g

Potassium: 43mg

Sodium: 10mg

Cholesterol: 5mg

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 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

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