Sunday, March 14, 2021

Low Sodium Baked Beans

 2 - 14.5 oz cans of Pinto Beans

1 tbsp Corn Starch

1/2 cup NSA Ketchup

1/3 cup White Wine Vinegar

1/3 cup Brown Sugar

1/3 cup chopped onion

3 Tbsp BBQ Sauce

1 tsp Yellow Mustard

1/2 tsp Hickory Liquid Smoke

1/2 tsp Chili Powder

1/4 tsp Black Pepper

1/4 tsp Garlic Powder

Pour beans in a 8 x8 dish

In a small bowl, combine remaining ingredients and pour over beans.

Cover with foil and place in oven. 

Bake for 90 mins stirring 2-3 times

Friday, March 12, 2021

Low Sodium Ranch Dressing

 1/2 Cup Skim Milk

1/2 tbsp Lemon Juice

1/2 cup Light Mayo

1/3 cup Light Sour Cream

1/2 tsp. Veg. Oil

1/2 tsp Garlic Powder

1 tsp Dried Chives

1/2 tsp Dried Parsley

1/2 tsp Dill Weed

1/2 tsp Onion Powder

Pinch of Black Pepper

Combine milk and lemon juice in a small bowl and let stand for 10 mins.

In another bowl, whisk together remaining ingredients and add milk/lemon juice to mixture.

Refrigerate to store. 

Wednesday, January 13, 2021

Chicken Teriyaki Stir-Fry with Vegetables

 2 tbsp Cornstarch

1/2 cup Low Sodium Chicken Broth

2 tbsp Low Sodium Teriyaki Sauce

1/4 cup light corn syrup

4 tbsp. EVOL

2 Garlic Gloves

4 Cups Fresh Vegetables

(Mushrooms, Green or Red Pepper, Snow Peas, Water Chestnuts, Brocccoli, Celery, Carrotts, or Bean Sprouts)

12oz  Boneless Skinless Chicken Breast

In a small bowl combine cornstarch, broth, teriyaki sauce, and corn syrup.

In a large skillet or Wok heat 2 tbsp oil on high

Add garlic and vegetables to skillet and cook until tender.

Remove vegatables from skillet and cover to keep hot.

Add 2 tbsp oil and cook chicken until done internal temp 160 degrees 

Pour vegetables back into the skillet or wok and add sauce.  Bring sauce to a boil, stirring often.

Cook until sauce thickens

Serve w/ rice 

Cal  Tot Fat  Sat Fat  Chol    Potass   Carbs    Prot.  Fiber  Sugar   Sodium

342    15g     2g          49mg   476 mg    30g    22g     3g       21g   322mg

Low Sodium Cocktail Sauce

 3/4 cup NSA Ketchup

2 tbsp prepared horseradish   Found in the dairy section at the store

2 tsp Brown Sugar

1 tbsp Lemon Juice

1 tsp. garlic powder

Combine all ingredients in a small container.  Taste and adjust horseradish to your liking.  Its better to make in the morning of night before for ingredients to meld.  Keep refrigerated.

10mg sodium per serving

Tuesday, January 24, 2012

Low Sodium Cole Slaw

1/2 cup Light Mayonnaise
1/3 cup Sugar
1/2 cup Skim Milk
2 1/2 tbsp. Lemon Juice
2 1/2 tbsp. White Vinegar
1/8 tsp. Black Pepper
1 tsp. Poppy Seeds
24oz (by weight) Cabbage, finely shredded
1/2 cup Carrot, shredded
3 Tbsp. Onion, minced

Mix all ingredients except cabbage, carrot, and onion.  In a different bowl, combine cabbage, carrot, and onion.  Pour liquid over cabbage mix and let set overnight.  The longer the slaw marinates the better the flavor.  

Yields: 10 servings (1 servings= 1/2 cup)

Nutrition Info: Cal  Tot Fat  Sat Fat  Cho  Potass  Carbs  Prot  Fiber  Sugar  Sodium
Per Serving       78
      3g       <1g     <1mg   189g    12g    1g      2g        7g        69mg