Low Sodium Spinach Artichoke Dip

Delicious, relatively healthy, easy and impressive dip for the holidays!  I modified for a bit less salt and to reduce the fat.  Yet another thing that I like and Ed doesn't.  I served with Tositoes Natural chips because they are more like the fresh tortilla chips you get in a good Mexican restaurant.

INGREDIENTS

1 10-ounce box frozen cut or chopped spinach, thawed

1 12-ounce jar artichoke hearts, drained and roughly chopped
1/2 cup whipped low-fat cream cheese
3/4 cup no-fat sour cream
1 cup grated reduced fat Cheddar cheese
1/4 teaspoon black pepper

DIRECTIONS
Heat oven to 400° F.

Squeeze the spinach between paper towels to remove excess moisture.
In a medium bowl, combine the spinach, artichokes, cream cheese, sour cream, and Cheddar
Season with the pepper.
Scrape the mixture into a small oven-safe baking dish. Bake until lightly golden and heated through, about 15 minutes
Serve warm

NUTRIENTS
haven't figured out yet

Adapted from:  Real Simple

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

National Kidney Foundation Western Massachusetts Walk: June 2011

Ed and I have registered to walk in the NKF Western Massachusetts Walk next summer.  Last year we had a blast, and I reached all-star status by raising $1,000.  We hoping to get a few others on our team, and for both of us to become all stars by each raising $1,000.  We have several ideas brewing for additional fundraising to reach our goal.

We'd love any support!

Our team fundraising page

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 Sugar and Spice Roasted Pumpkin Seeds

After carving our pumpkins on sunday, and knowing I like pumpkin seeds.  Ed asked me "do you think we could roast the seeds with cinnamon or something like that?"  It sounded plausible to me, so I did a quick search and found a simple low-sodium recipe, with no modifications required!  To make it healthier I used vegetable oil, and not butter.

Sugar and Spice Roasted Pumpkin Seeds

NUTRITION
Number of servings: 8


Calories: 107.5
Protein: 4.42g
Fat: 9g
Carbohydrates: 4g
Fiber: 1g
Potassium: 118mg
Sodium: 3mg
Cholesterol: 0mg

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