Salt Free - Low Sodium Recipes

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Grilled Chicken with Dill Sauce

8 boneless chicken breast halves (2 lbs.) skinned
1/2 c reduced calorie Italian salad dressing
2 tblsp water
1 tblsp lime juice
1 tblsp white wine vinegar
1 clove garlic, crushed
Vegetable cooking spray
Lime wedges
Dill sauce *

Trim fat from chicken. Place each piece of chicken between 2 sheets of waxed paper, flatten to 1/4 inch thick, using meat mallet or rolling pin. Place chicken in a 9x13x2 inch baking dish. Combine next 5 ingredients in a small bowl, pour over chicken. Cover and refrigerate 2 hours.
Remove chicken from marinade, discarding marinade. Coat grill with cooking spray. Grill chicken 6 inches over medium coals for 8 minutes, turning once.
Arrange chicken on a serving platter, garnish with lime wedges. Serve either warm or chilled with 1 1/2 tbsp. Dill Sauce per serving.
* Dill Sauce:
1/2 c plain nonfat yogurt
1/4 c low fat 1% cottage cheese
1 1/2 tsp lime juice
1 1/2 tsp chopped green onion
1/2 tsp dried whole dillweed
1/8 tsp white pepper

Combine all sauce ingredients and process until smooth in electric blender. Cover and chill thoroughly. Yield: 8 servings.
Nutritional Information per serving: 154 calories, 3 g fat, 73 mg cholesterol, low sodium.

Stir Fried Vegetable Pockets

2 tsp sesame oil
1 1/2 c broccoli
1 c thinly sliced carrots
1/2 c thinly sliced celery
2 c watercress leaves
1 c thawed, frozen or drained baby corn on the cob
1/2 c low sodium chicken broth
1 tblsp low sodium soy sauce
1 tblsp sesame seeds
2 (2 oz.) pitas, halved

Stir fry vegetables in sesame oil. Add broth and soy sauce; should thicken. Serve on pita bread.

Herb Seasoning

2 tblsp dill weed or basil leaves, crushed
2 tblsp onion powder
1 tsp oregano leaves, crushed
1 tsp celery seed
1/4 tsp dried grated lemon peel
1/8 tsp ground black pepper

Combine all ingredients; mix well. Spoon into a shaker. To temporarily prevent caking, stir a few grains of raw rice into mixture. Makes about 1/3 cup.

Baking Powder

1/3 c baking soda
2/3 c cream of tartar
2/3 c arrowroot

Mix, sift and store in jar. Yield: About 2 cups. Use same measurements as regular recipe.
Note: If you don't make your own baking powder, Celler (brand name) baking powder has a low sodium content. Most other brands have high sodium content plus aluminum compounds which can irritate the stomach.

Sour Cream

1 c low-fat cottage cheese
2 tblsp buttermilk
1 1/2 tsp freshly squeezed lemon juice

Put all ingredients into blender and blend until completely smooth. Even when you think it's smooth enough, blend a little longer for a better result. Makes 1 cup.
1/4 cup contains approximately 45 total calories, 5 calories in fat, 3 milligrams cholesterol, 240 milligrams sodium, 45 milligrams calcium.

To 1 cup add:
Curry Dip: 1/2 teaspoon curry powder, 1/8 teaspoon ground ginger and 2 teaspoons grated onion.
Latin Dip: 1/2 teaspoon chili powder, 1/4 teaspoon ground cumin, 1/4 teaspoon garlic powder and a dash of Tabasco (optional).
Recipe From: Cook It Light by Jeanne Jones

Teriyaki Chicken

4 chicken cutlets (breast halves)
3 tblsp low sodium soy sauce
1/4 c wine or sherry
1 tsp honey
1/2 tsp finely chopped, peeled fresh ginger root
2 cloves garlic, finely chopped

Make diagonal slices over top of cutlets. Combine soy sauce, sherry or wine, honey, ginger root and garlic in a glass baking dish. Add chicken to marinate and turn to coat. Cover, refrigerate for at least 2 hours. Broil in oven or cook on grill for 4 minutes each side or until no longer pink.

Chicken Columbia

2 green-tip, med. bananas, peeled
2 tblsp vegetable oil, divided
2 whole chicken breasts, split, boned
2 cloves garlic, minced
2 tblsp minced ginger root
Orange peel strips*
1/2 c orange juice
1/2 c water, divided
2 tblsp chopped chutney
2 tsp cornstarch

Cut bananas in half crosswise, then lengthwise. Saute bananas in 1 tablespoon oil 30 to 45 seconds, shaking skillet. Remove from skillet. Add 1 more tablespoon oil to skillet. Brown chicken on both sides in hot oil. Add garlic and gingerroot; saute. Stir in orange peel and juice, 1/4 cup water and chutney. Cover, simmer 20 minutes.
Mix cornstarch and remaining 1/4 cup water; stir into pan juices. Cook until sauce boils and thickens. Top chicken with bananas. Generously spoon sauce over all.
*Use vegetable peeler to cut thin strips from orange.

Turkey Chili

2 lb ground turkey
1 sm onion, minced
2 cans low-sodium or salt-free tomato soup
1 soup can water
1/2 can (16 oz.) kidney beans, rinsed and drained
1/2 can hot chili beans
1 (16 oz) can whole tomatoes (salt free), chopped into pieces, save juice
2 stalks celery, sliced
1 green pepper, minced
1 tblsp garlic powder
1/2 tblsp sugar
1/2 tsp cumin
1 tsp red pepper
1 tblsp chili powder

Brown turkey in skillet with onion. Drain. In large pot, combine tomato soup, water, kidney beans, chili beans, tomatoes, celery, green pepper, and all spices. Add turkey and onion to pot. Simmer 1 hour.

Vegetarian Lasagna

9 whole wheat & spinach or plain lasagna noodles
1 (16 oz) skim milk Ricotta cheese
2 egg whites
1 (10 oz) frozen chopped spinach, defrosted & squeezed dry
2 tblsp chopped fresh parsley
1 clove garlic, minced
32 oz. jar salt-free, meatless spaghetti sauce
2 to 3 sm zucchini, sliced 1/8" thick
1 lb shredded skim milk Mozzarella

Prepare noodles; drain. Blend Ricotta, egg whites, spinach and parsley. Add garlic to spaghetti sauce. Spray 9x13 inch pan with non-stick spray. Spoon a layer of sauce into pan. Cover with 3 noodles and top with sauce again. Cover with 1/2 of Ricotta cheese mixture. Cover with layer of zucchini.
Sprinkle with 1/3 of Mozzarella. Cover with 3 more noodles and repeat sauce, Ricotta, zucchini and Mozzarella. Top with noodles, sauce and Mozzarella. Bake at 400°F for 30-40 minutes.

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