Salt Free - Low Sodium Recipes

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Fruit Crisps

3-4 c fruit, any kind
3 tblsp plain flour
2 tsp cinnamon
2 tsp vanilla extract
1/2 tsp almond extract, optional
1/2 c matching fruit juice concentrate if possible or substitute if necessary

1 c. Grape Nuts cereal
1 tsp cinnamon
6 tblsp fruit juice concentrate

Place Grape Nuts in separate bowl add cinnamon and undiluted fruit juice. Combine and sprinkle over fruit.
Place sliced fruit in a deep dish (i.e. souffle pan). Fill about 3/4 full. Sprinkle with flour and cinnamon. Toss well to coat. If calories don't count, dot with butter or margarine.
Cover fruit with topping mixture and bake 35-45 minutes at 375°F. Serve warm or at room temperature, with or without ice cream. (Check cereal for sodium content acceptability.)

St. Patrick's Tenderloin of Beef

1 (6 lb.) beef tenderloin, well trimmed
1 clove garlic, halved
1/2 c. port wine
3 tbsp. low sodium soy sauce
1/2 tsp. hot sauce
1 tsp. dried whole thyme
1/2 tsp. pepper
1/4 tsp. salt
1 bay leaf
Vegetable cooking spray
Orange slices (opt.)
Fresh parsley sprigs (opt.)

Trim fat from tenderloin. Spear meat in several places and rub with garlic; minced garlic. Combine garlic and next 7 ingredients in a large zip top plastic bag. Add tenderloin; marinate in refrigerator 8 hours, turning bag occasionally.
Remove tenderloin from bag, reserving marinade; discard bay leaf. Fold under 3" to 4" of small end. Place tenderloin on a rack coated with cooking spray; place rack in a shallow roasting pan. Brush reserved marinade over tenderloin. Insert meat thermometer into thickest portion of tenderloin. Bake at 425°F for 35 minutes or until meat thermometer registers 140°F (rare) to 160°F (medium), basting frequently with reserved marinade.
Place tenderloin on a large serving platter; cover loosely with aluminum foil and let stand 10 minutes before slicing. Garnish with orange slices and fresh parsley, if desired. Yield: 12 servings (about 180 calories per 3 ounce serving).

Linguini with Chick Peas and Tomatoes

1 tblsp olive oil
1 clove garlic, minced
1 (1 lb) can low sodium tomatoes, chopped with juice
1 (8 oz) can low sodium tomato sauce
2 tblsp minced parsley
1/2 tsp dried basil, crumbled
1/2 tsp oregano, crumbled
1/4 tsp black pepper
1 can cooked chick peas, rinsed & drained
8 oz linguini

1. Heat the olive oil in a medium size heavy saucepan over moderate heat for 30 seconds; add the garlic and cook, stirring for 30 seconds. Mix in the tomatoes, parsley, basil, oregano and pepper; bring to a boil, lower the heat so that the mixture bubbles gently, then simmer, uncovered for 10 minutes or until slightly thickened.
2. Stir in the chick peas and simmer, uncovered 10 minutes longer.
3. Meanwhile, cook the linguini according to package directions omitting the salt; drain well and transfer to a heated bowl. Pour the chick pea mixture over all and toss well. Serves 4.
Other pasta may be substituted for the linguini. This recipe is extremely low in calories, fat and sodium.

Spicy Stuffed Eggs

6 lg. eggs, hard boiled
1 green onion, chopped fine
1 tblsp low calorie mayonnaise
1 tblsp minced parsley
2 sweet gherkins, chopped fine
1/2 tsp Dijon mustard
1/8 tsp salt
1/8 tsp black pepper

Peel eggs; halve lengthwise. Place 1 yolk in small bowl. With a fork, mash yolk, then add 4 white halves and mash them. Mix in onion, mayonnaise, parsley, pickles, mustard, salt, and pepper. Mound into remaining halves. Garnish with parsley. Cover loosely and refrigerate. 8 halves. 26 calories, 1 g fat, 27 mg cholesterol, 126 mg sodium.

Steak Parsley

1 tblsp olive oil 3/4 lb minute steaks, cut into finger-size strips
1/4 tsp black pepper
3 green onions, chopped fine
1 tsp grated lemon rind
1/3 c low sodium beef broth
3 tblsp parsley

Heat olive oil in heavy skillet over medium high heat until very hot. Add steak and stir fry until no longer pink - about 1 minute. Transfer to platter.
Add pepper, green onions, lemon rind and beef broth, and cook until the liquid has boiled down by half - about 4 to 6 minutes. Return the meat to the skillet, add the parsley and toss until heated through. Serve with rice - 1 serving.

Chocolate Cake

1/2 c skim milk
1 1/2 tsp vinegar
1 c water
1/2 c low sodium corn oil margarine
4 tblsp cocoa
2 c flour
2 c sugar
Egg substitute equivalent to 2 eggs
2 tblsp low sodium baking powder
1 tsp vanilla extract

1/2 c low sodium corn oil margarine
6 tblsp skim milk
4 tbsp cocoa
1 tsp vanilla extract
1 (1 lb) box confectioners' sugar
1 c chopped pecans

1. Preheat oven to 325°F.
2. Mix milk and vinegar together. Set aside to sour.
3. Bring water, margarine and cocoa to a boil.
4. Mix flour and sugar in bowl and blend in hot cocoa mixture.
5. Add egg substitute, sour milk, baking powder and vanilla.
6. Bake 50 minutes in 9"x13" pan lightly greased with margarine.
7. Five minutes before cake is done, melt margarine, milk, cocoa and vanilla.
8. Mix in confectioners' sugar and nuts.
9. Spread topping on cake immediately after removing cake from oven.

Beef Stew

1 can low-sodium tomato soup
1 soup can of water
1/2 lb. cubed beef
1 potato, diced
2 carrots, sliced
1 onion, diced
1/4 tsp Mrs. Dash (or other seasoning)

Cook on top of stove or in 350°F oven for about two hours. It can be fixed in 30 minutes if you use leftover beef and canned vegetables. Serves 4.
This is also good to use up leftover vegetables. Toss in corn, peas, green beans, garbanzo beans.
Serve with green salad and French bread.

Nutri Drink

2 lg. stalks celery, chopped
1 green onion, chopped
1 sm. green pepper, seeded and chopped
1 tblsp lime juice
1/8 tsp pepper
1 can (1 qt. 14 oz.) low sodium tomato juice
Dash hot red pepper sauce
6 small leafy stalks celery (opt.)
6 lime slices (opt.)

In blender or food processor, combine first 5 ingredients. Blend or process until mixture is smooth and thoroughly blended. Pour into pitcher. Stir in tomato juice, and add red pepper sauce to taste. Chill, or serve over ice cubes. Garnish each serving with celery stalk and lime slice. Makes 6 servings.

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