This is a great article and great examples of how much sodium is in restaurant food.
http://health.yahoo.net/experts/eatthis/8-saltiest-foods-america
Tuesday, November 1, 2011
Honey Pecan Pork Chops
Ingredients:
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
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
Monday, October 31, 2011
Savoring the Taste of Life Without the Salt
A great article about me written by Sean McDevitt in Evansville Courier & Press.
http://www.courierpress.com/news/2011/oct/24/savoring-the-taste-of-life-without-the-salt/
http://www.courierpress.com/news/2011/oct/24/savoring-the-taste-of-life-without-the-salt/
Saturday, October 22, 2011
Reduced Sodium Slow Cooker Chili
Ingredients:
2 lbs Extra Lean Ground Beef
or Ground Turkey
2-8 oz cans of No Salt Added Tomato Sauce
2-14.5 oz. cans Kidney Beans, Drain and rinse. Sodium will vary by brand, look for reduced sodium
2-14.5 oz. cans Pinto Beans, Drain and rinse. Sodium will vary by brand, look for reduced sodium
1 cup Onion, Chopped
1 4 oz. can Green Chilies, these also will vary by brand
1/2 cup Celery, chopped
3 Garlic Cloves, minced
2-14.5 oz cans No Salt Added Diced Tomatoes
2 1/2 tsp. Cumin
2-3 Tbsp. Chili Powder (to taste), sodium will vary brand
1 tsp. Black Pepper
1 tsp. Oregano
1 tsp. Paprika
1 tsp. Sugar
How to:
This is made in a big 6 qt slow cooker, half the recipe if you are using a smaller slow cooker.
Brown ground beef in a large skillet and drain. Add remaining ingredients and meat in slow cooker. Stir every few hours. Let cook 8-9 hours.
Yields: 8 servings (1serving= 1 cup)
Nutrition Info:
Per Serving Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Beef 501 24g 10g 85mg 398mg 42g 32g 1g 8g 367mg
Turkey 360 8g 3g 80mg 102mg 42g 34g 1g 8g 377mg
2 lbs Extra Lean Ground Beef
or Ground Turkey
2-8 oz cans of No Salt Added Tomato Sauce
2-14.5 oz. cans Kidney Beans, Drain and rinse. Sodium will vary by brand, look for reduced sodium
2-14.5 oz. cans Pinto Beans, Drain and rinse. Sodium will vary by brand, look for reduced sodium
1 cup Onion, Chopped
1 4 oz. can Green Chilies, these also will vary by brand
1/2 cup Celery, chopped
3 Garlic Cloves, minced
2-14.5 oz cans No Salt Added Diced Tomatoes
2 1/2 tsp. Cumin
2-3 Tbsp. Chili Powder (to taste), sodium will vary brand
1 tsp. Black Pepper
1 tsp. Oregano
1 tsp. Paprika
1 tsp. Sugar
How to:
This is made in a big 6 qt slow cooker, half the recipe if you are using a smaller slow cooker.
Brown ground beef in a large skillet and drain. Add remaining ingredients and meat in slow cooker. Stir every few hours. Let cook 8-9 hours.
Yields: 8 servings (1serving= 1 cup)
Nutrition Info:
Per Serving Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Beef 501 24g 10g 85mg 398mg 42g 32g 1g 8g 367mg
Turkey 360 8g 3g 80mg 102mg 42g 34g 1g 8g 377mg
Thursday, October 20, 2011
Very Low Sodium Ranch Dressing
Ingredients:
1/2 cup Skim Milk
1/2 Tbsp.Lemon Juice
1/2 cup Light Mayonnaise
1/2 cup Light Sour Cream
1/2 tsp. Vegetable 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
How to:
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 mixture. Refridgerate to store.
Yeilds: 12 servings ( 1 serving = 1 tbsp)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 43 4g 1g 2mg 22g 2g <1g 0g <1g 51mg
1/2 cup Skim Milk
1/2 Tbsp.Lemon Juice
1/2 cup Light Mayonnaise
1/2 cup Light Sour Cream
1/2 tsp. Vegetable 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
How to:
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 mixture. Refridgerate to store.
Yeilds: 12 servings ( 1 serving = 1 tbsp)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 43 4g 1g 2mg 22g 2g <1g 0g <1g 51mg
Friday, October 14, 2011
Low Sodium Baked Beans
Ingredients:
2- 14.5oz cans of Pinto Beans, lowest sodium you can find, drain and rinse
1 Tbsp. Cornstarch
1/2 cup No-Salt Added Ketchup
1/3 cup White Wine Vinegar
1/3 cup Brown Sugar, packed
1/3 cup Onion, Chopped
3 Tbsp. Barbecue Sauce
1 tsp. Yellow Mustard
1/2 tsp. Liquid Smoke
1/4 tsp. Black Pepper
1/4 tsp. Garlic Powder
How to:
Preheat oven to 350 degrees
Pour beans in 8"x8" casserole dish. In a small bowl, combine remaining ingredients and pour over beans. Cover and place in oven. Bake for 90 mins. stirring 2-3 times.
Yields: 8 servings (1 serving= 1/2 cup)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 142g <1g 0mg 0g 235mg 28g 4g 10g 17g 107mg
2- 14.5oz cans of Pinto Beans, lowest sodium you can find, drain and rinse
1 Tbsp. Cornstarch
1/2 cup No-Salt Added Ketchup
1/3 cup White Wine Vinegar
1/3 cup Brown Sugar, packed
1/3 cup Onion, Chopped
3 Tbsp. Barbecue Sauce
1 tsp. Yellow Mustard
1/2 tsp. Liquid Smoke
1/4 tsp. Black Pepper
1/4 tsp. Garlic Powder
How to:
Preheat oven to 350 degrees
Pour beans in 8"x8" casserole dish. In a small bowl, combine remaining ingredients and pour over beans. Cover and place in oven. Bake for 90 mins. stirring 2-3 times.
Yields: 8 servings (1 serving= 1/2 cup)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 142g <1g 0mg 0g 235mg 28g 4g 10g 17g 107mg
Tuesday, October 11, 2011
Low Sodium Tartar Sauce
Ingredients:
1/2 cup Light Mayonnaise
1 Tbsp. Onion, minced
1 Tbsp. Sweet Relish, look at the different brands, find the lowest
1/2 tsp. Lemon Juice
1 1/2 tsp. Sugar
How to:
Mix all ingredients in a small bowl. Refrigerate to store. Will last about a week.
Yields: Approx. 10 servings (1 serving= 1 Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 33 3g <1g 0mg 4g 2g 0g 0g <1g 58mg
1/2 cup Light Mayonnaise
1 Tbsp. Onion, minced
1 Tbsp. Sweet Relish, look at the different brands, find the lowest
1/2 tsp. Lemon Juice
1 1/2 tsp. Sugar
How to:
Mix all ingredients in a small bowl. Refrigerate to store. Will last about a week.
Yields: Approx. 10 servings (1 serving= 1 Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 33 3g <1g 0mg 4g 2g 0g 0g <1g 58mg
Heart Transplant Doesn't Stop Runner
My first Half Marathon, finished 3:08. 14:25 min mile
http://www.14news.com/story/15652546/evansville-half-marathon-has-one-man-achieving-his-dream
http://www.courierpress.com/news/2011/oct/07/no-headline---ev_runner/
http://www.14news.com/story/15652546/evansville-half-marathon-has-one-man-achieving-his-dream
http://www.courierpress.com/news/2011/oct/07/no-headline---ev_runner/
Thursday, October 6, 2011
Very Low Sodium Cocktail Sauce
Ingredients:
3/4 cup No-Salt Added Ketchup
2 Tbsp. Prepared Horseradish, (or to taste)
2 tsp. Brown Sugar, packed
1 Tbsp. Lemon Juice
1 tsp. Garlic Powder
How to:
Combine all ingredients in a small bowl, Taste and adjust horseradish to your liking. Refrigerate to store. Good for about a week.
Yields: 16 (1 serving = 1 Tbsp)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 23 0g 0mg 0mg 137g 6g <1g <1g 3g 10mg
3/4 cup No-Salt Added Ketchup
2 Tbsp. Prepared Horseradish, (or to taste)
2 tsp. Brown Sugar, packed
1 Tbsp. Lemon Juice
1 tsp. Garlic Powder
How to:
Combine all ingredients in a small bowl, Taste and adjust horseradish to your liking. Refrigerate to store. Good for about a week.
Yields: 16 (1 serving = 1 Tbsp)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 23 0g 0mg 0mg 137g 6g <1g <1g 3g 10mg
Thursday, September 29, 2011
Low Sodium Margarita Chicken
Ingredients:
4-6oz. Boneless Skinless Chicken Breast
1- can of Frozen Margarita Mix
1/4 cup Fresh Cilantro
1/2 tsp. Cumin
How to:
Combine all ingredients in a small resealable bag. Let marinate for 6-8 hrs. Grill on low heat. An internal temperature of 165 degrees is recommended.
Suggestion: Serve over rice
Yields: 4 servings (1 serving= 1-6oz Chicken Breast)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 278 2g <1mg 99mg 443g 25g 39g 0g 23g 111m
4-6oz. Boneless Skinless Chicken Breast
1- can of Frozen Margarita Mix
1/4 cup Fresh Cilantro
1/2 tsp. Cumin
How to:
Combine all ingredients in a small resealable bag. Let marinate for 6-8 hrs. Grill on low heat. An internal temperature of 165 degrees is recommended.
Suggestion: Serve over rice
Yields: 4 servings (1 serving= 1-6oz Chicken Breast)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 278 2g <1mg 99mg 443g 25g 39g 0g 23g 111m
Sunday, September 25, 2011
Very Low Sodium Memphis Style BBQ Sauce
Ingredients:
1 Tbsp Olive Oil
1/2 cup Onion, Chopped
5 Garlic Cloves, finley chopped
2 Cups No-Salt Added Ketchup
1/2 cup Cider Vinegar
1/2 cup Dark Brown Sugar, packed
2 Tbsp. Worcestershire Sauce
2 Tbsp. Lemon Juice
2 Tbsp. Honey
2 Tbsp. Dry Mustard Powder
1/2 tsp. Black Pepper
1/4 tsp. Cayenne Pepper
How To:
In a medium sauce pan, combine oil, onion, and garlic. Cook about 5 minutes until garlic and onion soften. Add remaining ingredients, and simmer for 15-20 minutes. Strain out oinon and garlic before eating if desired.
Yields: 2 1/2 cups. (30 Tbsp.) (1 serving = 1 Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 73 <1g 0mg 0mg 289g 17g 0g 0g 5g 28mg
1 Tbsp Olive Oil
1/2 cup Onion, Chopped
5 Garlic Cloves, finley chopped
2 Cups No-Salt Added Ketchup
1/2 cup Cider Vinegar
1/2 cup Dark Brown Sugar, packed
2 Tbsp. Worcestershire Sauce
2 Tbsp. Lemon Juice
2 Tbsp. Honey
2 Tbsp. Dry Mustard Powder
1/2 tsp. Black Pepper
1/4 tsp. Cayenne Pepper
How To:
In a medium sauce pan, combine oil, onion, and garlic. Cook about 5 minutes until garlic and onion soften. Add remaining ingredients, and simmer for 15-20 minutes. Strain out oinon and garlic before eating if desired.
Yields: 2 1/2 cups. (30 Tbsp.) (1 serving = 1 Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 73 <1g 0mg 0mg 289g 17g 0g 0g 5g 28mg
Thursday, September 22, 2011
Lower Sodium Chicken Burger Recipe
Ingredients:
1 1/2 lbs. Ground Chicken
(or put equal amount of whole chicken breast in food processor)
1/3 cup Red Bell Pepper, finely chopped
1 Medium Carrot, shredded
1/3 cup Onions, finely chopped
1/2 cup Plain Panko Bread Crumbs
1 Large Egg
1 Garlic Clove, finely chopped
Peppercorn Medley, (few turns on medley grinder)
4 Hamburger Buns
How To:
Combine all ingredients except buns in a medium bowl. Divide into equal parts
and form into patties.
Place on Grill, Cook until an internal temperature of 165 degrees
Yields: 4 servings (1 serving= 1 burger)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 488 21g 5mg 196mg 188g 34g 39g 2g 5g 382mg
1 1/2 lbs. Ground Chicken
(or put equal amount of whole chicken breast in food processor)
1/3 cup Red Bell Pepper, finely chopped
1 Medium Carrot, shredded
1/3 cup Onions, finely chopped
1/2 cup Plain Panko Bread Crumbs
1 Large Egg
1 Garlic Clove, finely chopped
Peppercorn Medley, (few turns on medley grinder)
4 Hamburger Buns
How To:
Combine all ingredients except buns in a medium bowl. Divide into equal parts
and form into patties.
Place on Grill, Cook until an internal temperature of 165 degrees
Yields: 4 servings (1 serving= 1 burger)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 488 21g 5mg 196mg 188g 34g 39g 2g 5g 382mg
Tuesday, September 20, 2011
Thank you for visiting the new Breaking the Salt Habit Blog. My goal here is to help you eat a low sodium diet by offering lower sodium recipes, tips, and helping you find new lower sodium products. I was diagnosed with congestive heart failure in 2006 and was told I needed a heart transplant to continue living. Keeping my sodium intake below 2000mg was critical to making it to the transplant stage. I know how overwhelming it can be to start a new diet, especially a low sodium diet. With a lot of trial and error I started coming up with my own recipes, with easy to find ingredients, to help me accomplish this. Please let me know what you think of the recipes I have posted from my cookbook and new recipes I will introduce.
Reduced Sodium Sloppy Joe Recipe
Ingredients:
1lb. Ground Beef or Ground Turkey
1/4 cup Onion, chopped
1/4 cup Green Pepper, chopped
1 cup No-Salt Added Ketchup
4 tsp. Brown Sugar
1 1/4 tsp. Worcestershire Sauce
3/4 tsp. Mustard Powder
3/4 tsp. Garlic Powder
3/4 tsp. Chili Powder
1/2 tsp. Black Pepper
1/2 tsp. Celery Seed
8 Hamburger Buns
How To:
Brown ground beef or turkey in a large skillet. Drain, add onion and green pepper.
In a small bowl, add ketchup, brown sugar, worcestershire sauce, mustard powder, garlic powder, chili powder, black pepper, and celery seed. Stir to combine. Add to meat mixture and heat on low for 15-20 mins.
Yields: 8 servings (1 serving=1/2 cup serving with bun)
Nutrition Info:
Per Serving Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Beef 333 14g 5g 43mg 553mg 37g 14g 1g 11g 269mg
Turkey 263 6g 5g 40mg 405mg 37g 15g 1g 11g 263mg
1lb. Ground Beef or Ground Turkey
1/4 cup Onion, chopped
1/4 cup Green Pepper, chopped
1 cup No-Salt Added Ketchup
4 tsp. Brown Sugar
1 1/4 tsp. Worcestershire Sauce
3/4 tsp. Mustard Powder
3/4 tsp. Garlic Powder
3/4 tsp. Chili Powder
1/2 tsp. Black Pepper
1/2 tsp. Celery Seed
8 Hamburger Buns
How To:
Brown ground beef or turkey in a large skillet. Drain, add onion and green pepper.
In a small bowl, add ketchup, brown sugar, worcestershire sauce, mustard powder, garlic powder, chili powder, black pepper, and celery seed. Stir to combine. Add to meat mixture and heat on low for 15-20 mins.
Yields: 8 servings (1 serving=1/2 cup serving with bun)
Nutrition Info:
Per Serving Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Beef 333 14g 5g 43mg 553mg 37g 14g 1g 11g 269mg
Turkey 263 6g 5g 40mg 405mg 37g 15g 1g 11g 263mg
Sunday, September 18, 2011
Reduced Sodium Oven Fried Chicken
Ingredients:
1 Whole Chicken (3-4lbs)
cut into pieces, skin removed
1/2 cup Light Mayonnaise
1/4 cup Skim Milk
2 Cups Plain Panko Bread Crumbs
1/3 cup Fresh Parsley
3 tbsp. Extra Virgin Olive Oil
1 1/2 tsp. Garlic Powder
1 tsp. Paprika
1/2 tsp. Onion Powder
1/2 tsp. Black Pepper
1/4 tsp. Cayenne Pepper (optional)
How To:
Place chicken in a large plastic storage bag.
Whisk together mayonnaise and milk in a medium bowl. Pour into bag with chicken and toss to coat. This can sit a few hours in the refrigerator before baking.
In another bowl combine bread crumbs, parsley, olive oil, garlic powder, onion powder, black pepper, paprika, and cayenne pepper.
Take chicken pieces out of bag one at a time and dip into bread crumb mixture and place in a large greased baking dish.
Bake in a 425 degree oven for 45-55 minutes or until chicken is no longer pink.
Breast should reach a internal tempature of 165 degrees, thighs and drumsticks a internal tempature of 180 degrees.
Yields: 4 servings (1 serving= 1 breast or 1 large quarter)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 492 23g 4mg 120mg 545g 29g 42g 7g 3g 195mg
1 Whole Chicken (3-4lbs)
cut into pieces, skin removed
1/2 cup Light Mayonnaise
1/4 cup Skim Milk
2 Cups Plain Panko Bread Crumbs
1/3 cup Fresh Parsley
3 tbsp. Extra Virgin Olive Oil
1 1/2 tsp. Garlic Powder
1 tsp. Paprika
1/2 tsp. Onion Powder
1/2 tsp. Black Pepper
1/4 tsp. Cayenne Pepper (optional)
How To:
Place chicken in a large plastic storage bag.
Whisk together mayonnaise and milk in a medium bowl. Pour into bag with chicken and toss to coat. This can sit a few hours in the refrigerator before baking.
In another bowl combine bread crumbs, parsley, olive oil, garlic powder, onion powder, black pepper, paprika, and cayenne pepper.
Take chicken pieces out of bag one at a time and dip into bread crumb mixture and place in a large greased baking dish.
Bake in a 425 degree oven for 45-55 minutes or until chicken is no longer pink.
Breast should reach a internal tempature of 165 degrees, thighs and drumsticks a internal tempature of 180 degrees.
Yields: 4 servings (1 serving= 1 breast or 1 large quarter)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 492 23g 4mg 120mg 545g 29g 42g 7g 3g 195mg
Low-Sodium French Dressing Recipe
Ingredients:
1/2 cup Vegetable Oil
3 Tbsp. White Wine Vinegar
1/4 cup Sugar
2 Tbsp. No-Salt Added Ketchup
1/2tsp. Worcestershire Sauce (Reduced Sodium if you can find it)
1/4 cup Onion, finely minced
How To: Combine all ingredients except oil in a small bowl. Slowly whisk in
oil. A small blender works well for this if you have one.
Yields: 6 servings (1 serving= 2 Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 86 8g 2mg 2mg 44g 4g <1g 0g <1g 102mg
1/2 cup Vegetable Oil
3 Tbsp. White Wine Vinegar
1/4 cup Sugar
2 Tbsp. No-Salt Added Ketchup
1/2tsp. Worcestershire Sauce (Reduced Sodium if you can find it)
1/4 cup Onion, finely minced
How To: Combine all ingredients except oil in a small bowl. Slowly whisk in
oil. A small blender works well for this if you have one.
Yields: 6 servings (1 serving= 2 Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot Fiber Sugar Sodium
Per Serving 86 8g 2mg 2mg 44g 4g <1g 0g <1g 102mg
Low-Sodium Tomato Sauce Recipe
Ingredients:
2 Tbsp. Extra Virgin Olive Oil
1 cup Onion, chopped
4 Garlic Cloves, minced
2-14.5oz cans No-Salt Added Diced Tomatoes
1-6oz can of No-Salt Added Tomato Paste
1 Tbsp. Sugar
1 tsp. Dried Baisil or 1 Tbsp. Fresh Basil
1/2 tsp. Dried Oregeno or 1/2 Tbsp. Fresh Oregeno
1/2 tsp. Black Pepper
1 Bay Leaf
How To:
In a medium sauce pan, add olive oil, onion, and garlic. Cook until soft.
Add tomatoes and remaining ingredients to pan. Simmer on low for about a hour,
stirring occasionally.
Yields: 8 servings (1 serving=1/2 cup)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot. Fiber Sugar Sodium
Per Serving 85 4g <1mg 0mg 249g 12g 8g 3g 7g 95mg
2 Tbsp. Extra Virgin Olive Oil
1 cup Onion, chopped
4 Garlic Cloves, minced
2-14.5oz cans No-Salt Added Diced Tomatoes
1-6oz can of No-Salt Added Tomato Paste
1 Tbsp. Sugar
1 tsp. Dried Baisil or 1 Tbsp. Fresh Basil
1/2 tsp. Dried Oregeno or 1/2 Tbsp. Fresh Oregeno
1/2 tsp. Black Pepper
1 Bay Leaf
How To:
In a medium sauce pan, add olive oil, onion, and garlic. Cook until soft.
Add tomatoes and remaining ingredients to pan. Simmer on low for about a hour,
stirring occasionally.
Yields: 8 servings (1 serving=1/2 cup)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot. Fiber Sugar Sodium
Per Serving 85 4g <1mg 0mg 249g 12g 8g 3g 7g 95mg
Easy, Very Low-Sodium Fruit Dip Recipe
Ingredients:
1-8oz. container of Fat Free Whipped Topping
2-6oz containers of your favorite Yogurt (I prefer a low-fat strawberry)
How to:
Combine ingredients in a medium bowl.
Cover and place in refrigerator until ready to use.
Yields: 9 servings (1 serving=2Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot. Fiber Sugar Sodium
Per Serving 64 0 0 <1mg 56mg 12g <1g 0g 3g 32mg
1-8oz. container of Fat Free Whipped Topping
2-6oz containers of your favorite Yogurt (I prefer a low-fat strawberry)
How to:
Combine ingredients in a medium bowl.
Cover and place in refrigerator until ready to use.
Yields: 9 servings (1 serving=2Tbsp.)
Nutrition Info: Cal Tot Fat Sat Fat Chol Potass Carbs Prot. Fiber Sugar Sodium
Per Serving 64 0 0 <1mg 56mg 12g <1g 0g 3g 32mg
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