Salt Free - Low Sodium Recipes

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Mushrooms A La Greque

2 lbs mushrooms, sm.
1/2 c olive oil
1 tblsp finely minced garlic
1/2 c red wine vinegar
1 tblsp coriander seeds
1 bay leaf
1/2 tsp dried thyme
1/2 tsp ground black pepper

Unless mushrooms are small, cut in half or quarter. Heat oil in large skillet and add garlic. Do not brown! When oil is hot add spices, cover and cook one minute. Add mushrooms and cover. Cook on high heat for 7 minutes. Stir occaSionally. Remove from heat and transfer to quart jar.
Let cool to room temperature and refrigerate for several days.
Makes about 1 1/2 pints.
53 calories per serving, low sodium and no cholesterol.

Muffin Pizza

1 oz pared, cubed avocado
1/2 med tomato, diced
1/4 c scallions, chopped
1/4 c green bell pepper, diced
2 tsp lime juice
1 English muffin, split & toasted
1/2 c low sodium salsa
1 1/2 oz Cheddar cheese, shredded

In small bowl, combine avocado, tomato, scallions, pepper and lime juice; set aside. Preheat boiler of toaster oven. Spread muffin halves even with salsa. Sprinkle with cheese. Place on toaster oven broiling pan. Broil 5 to 7 minutes, until bubbly. Top evenly with avocado mixture.

Ratatouille Appetizer

1/4 c olive oil
1 lg onion, chopped
2 cloves garlic, minced
1 tsp dried Italian seasoning,crushed
1 sm eggplant, cut into 1/4 inchcubes (about 3/4 lb.)
1 lg sweet red pepper, cut into 1/4inch pieces
1 sm zucchini, cut into 1/4 inchcubes
3/4 c V8 vegetable juice
Toasted French bread or pita breadwedges

1. In 4 quart saucepan over medium heat, in hot oil, cook onion with garlic and Italian seasoning until onion is tender, stirring often. Stir in eggplant, red pepper and zucchini. Cook 10 minutes or until eggplant is tender, stirring often.
2. Stir in V8 juice; cook 3 minutes. Serve warm or chilled, with toasted French bread or pita bread wedges.
Low Sodium. Makes 3 1/2 cups.

Sweet 'N Sour Chicken

1/2 c chopped green pepper
1/2 c chopped carrots
1/2 c chopped onion
3/4 c lite catsup
2 tblsp vinegar
2 tblsp low sodium soy sauce
1 c pineapple juice
1/4 c brown sugar
1/2 tsp garlic powder
1/4 tsp freshly ground pepper
dash ground ginger
1 c pineapple chunks, drained

Heat margarine in large skillet until melted. Add green pepper, carrots and onion. Cook and stir 5 minutes. Add catsup, pineapple juice, vinegar, soy sauce, brown sugar, garlic powder, pepper and ginger. Cook, stirring, until it boils. Add pineapple chunks. Arrange skinned chicken parts (about 3 lbs.) in 9"x13" pan. Pour sauce over all. Cover tightly with foil. Bake 45 minutes in 400°F oven. Uncover and bake 30 minutes or until done. Serve with rice.

Applesauce Raisin Bars

1/4 c reduced calorie margarine, creamed
1/3 c granulated brown sugar substitute
1 egg
1 c all-purpose flour
1 tsp baking powder
1 tsp apple pie or pumpkin pie spice
1/2 c raisins
1/4 c unsweetened applesauce
vegetable cooking spray

Cream margarine in medium bowl. Add sugar substitute and egg, beat well. Sift together flour, baking powder and spice. Add to creamed mixture, beating well. Stir in raisins and applesauce. Spread in 13 x 9 x 2 inch pan coating with cooking spray. Bake at 350°F for 25 minutes. Let cool, cut into 24 bars.
Serving Amount: 2 bars. Exchanges 1 starch. Cholesterol 11 mg. Calories 81. Carbohydrates 14 gm. Protein 2 gm. Fat 2 gm. Fiber trace. Sodium 57 mg.

Teriyaki Marinade

1 c unsweetened pineapple juice
1/4 c plus 3 tbsp. low sodium soy sauce
1/4 c white wine Worcestershire sauce
1 tblsp vegetable oil
1/2 tsp ground ginger
1/4 tsp onion powder
1 clove garlic, crushed

Mix well. Use to marinate beef, chicken or pork.

Salad Dressing

1/2 c oil
2 tblsp lemon juice or vinegar
1/4 tsp paprika
1/8 tsp dry mustard
1 tsp sugar

Combine all ingredients and beat. Refrigerate in covered jar. Shake well before use. May add dill, onion, garlic, or marjoram.
Makes 3/4 cup.

Salmon Bisque

1/2 c diced onion
1/2 c diced carrot
4 cloves garlic
1 c dry sherry
2 tsp curry powder
6 oz cooked salmon
2 c plain non-fat yogurt
2 1/2 c fluid non-fat milk
1/4 c unsalted tomato puree
1/4 tsp liquid hot pepper sauce
2 tsp low-sodium Worcestershire sauce
1/4 tsp natural smoke flavor

Combine the onion, carrot, garlic, sherry and curry powder. Simmer 30 minutes in a covered pot. If using canned salmon, place the salmon in a strainer and rinse in cold running water for 1 minute.
Remove any bone or skin from the salmon. Add the cooked vegetables, including the broth, and the salmon to a blender. Puree until smooth. Return the blended mixture to the soup pot. Whisk in the yogurt and milk. When thoroughly blended, add the liquid pepper sauce, Worcestershire sauce and smoke flavoring. Heat through until hot; do not over cook or the yogurt will curdle. Garnish with lemon slices and mint leaves. Serve hot or cold.

Russian Cabbage Rolls (Golubzi)

1 med head cabbage

1 1/2 lbs finely ground beef
1 c boiled rice
1/2 c diced onion, fried in 1 tbsp. butter
1 1/2 tsp low sodium salt
1/2 tsp pepper

Remove outside leaves and center core. Place upside down in pot and cover with water. Boil 10 minutes. Drain and remove leaves. Trim off center vein so leaf will fold easily.
Filling: Mix thoroughly and place 1 to 2 tablespoons on the thicker part of a leaf. Fold into 3 sides, then roll into a neat package. Heat 2 tablespoons butter in skillet and fry cabbage rolls lightly.
Place into saucepan and pour 1 cup water or beef stock over them. Cover and bring to boil, reduce heat and simmer for 1 hour, until leaves are tender. Add more liquid, if needed. When cooked, pour 1 cup sour cream over the top and simmer for another 5 minutes.

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