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

Wednesday, January 18, 2012

Tasting Success with Cutting the Salt

Here is a link to a good article on tips on how to help cut your sodium intake.


Reduced Sodium Twice Baked Potatoes

 4 large Potatoes
1 cup Skim Milk
3/4 cup Light Sour Cream
1/2 tsp. Black Pepper
1 cup shredded Cheddar Cheese
8 Green Onions
4 slices Low-Sodium Bacon (optional)

How to:
Bake potatoes for 1hr or until done. (To speed up prep time cook potatoes in microwave.)  While potatoes are cooling, cook bacon, crumble, and set aside.  In a large bowl, combine milk, sour cream, 1/2 cheese, and 1/2 green onions.  Mix with hand mixer.  Set in refrigerator until potatoes are done.  When potatoes are done, let cool, and cut lenghtwise.  Scoop out flesh of potatoes into bowl with sour cream mixture and mix well.  Spoon mixture back into potato skins and top with green onions, cheese, and bacon.  Bake for another 15 min.  

Yields: 8 Servings (1 serving= 1/2 potato filled)

Nutrition Info: Cal  Tot Fat  Sat Fat  Chol  Potass  Carbs  Prot  Fiber  Sugar  Sodium
Per Serving     293
   13g       8g       39mg   862g    36g       10g      4g     3g     186g

Tuesday, November 1, 2011

The 8 New Saltiest Foods in America

This is a great article and great examples of how much sodium is in restaurant food.


Honey Pecan Pork Chops

1/2 cup Flour
1/4 tsp. Black Pepper
1/4 tsp. Onion Powder
1/4 tsp. Garlic Powder
1/4 tsp. Paprika
4 Boneless pork Chops, 1/2in thick
2 Tbsp. Unsalted Butter
1/4 cup Pecans, chopped
1/4 cup Honey
3 Tbsp. Onion, finely chopped
1 Tbsp. Honey Dijon Mustard

How to:
In a shallow dish, add flour, pepper, onion powder, garlic powder, and paprika.  Heat unsalted butter in a large skillet on medium-high heat.  Dip pork chops in flour mixture and shake off excess.  Place in skillet and brown on each side for 10-12 minutes.  In a medium bowl, add remaining ingredients.  Once pork chops are done remove from skillet, reduce heat, and add honey mixture.  Heat for 2-3 minutes and add pork chops back to skillet.  Spoon sauce over pork chops.

Nutrition Info: Cal  Tot Fat  Sat Fat  Cho  Potass  Carbs  Prot  Fiber  Sugar  Sodium
Per Serving     424
     22g       8g      75mg   482g    32g    23g      1g     18g     76mg