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