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
Thursday, September 22, 2011
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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