Thursday, September 22, 2011

Lower Sodium Chicken Burger Recipe

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

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

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

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

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

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