Read Online 500 Low Sodium Recipes by Dick Logue - Free Book Online

low sodium chicken bouillon
    1 tablespoon (9 g) onion flakes
    ¼ teaspoon dried thyme
    ¼ teaspoon dried basil
    ¼ teaspoon black pepper
    Combine all ingredients in a food processor. Mix well until the dehydrated onion pieces are no longer visible. Store in an airtight container.
    Yield: 18 servings
    Nutritional Analysis
    Each with: 1 g water; 52 calories (3% from fat, 22% from protein, 75% from carb); 3 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carb; 0 g fiber; 4 g sugar; 96 mg calcium; 0 mg iron; 51 mg sodium ; 137 mg potassium; 185 IU vitamin A; 1 mg vitamin C; 1 mg cholesterol
    Tip: To make Condensed Cream of Chicken Soup—Blend ⅓ cup (33 g) mix and 1 ¼ cups (295 ml) chicken broth in a 1-quart (1-L) saucepan or microwave-safe dish until smooth. Bring to a boil or microwave for 2 ½ to 3 minutes. Stir occasionally; cool. For Condensed Cream of Mushroom soup, add ½ cup (35 g) mushrooms. For Condensed Cream of Celery soup, add ½ cup (50 g) sliced celery.
Chicken Stock
    This homemade broth is at least as flavorful as the low sodium canned stuff and a lot lower in sodium. You could also make your own version of the fancier broths now available by adding a couple of cloves of garlic or a tablespoon of Italian seasoning. The chicken can be used in other recipes calling for cooked chicken or for things like chicken salad sandwiches. The 8 servings represent about a cup of broth once diluted.
    1 onion
    1 cup (130 g) carrot
    1 cup (100 g) celery
    1 chicken (4 lbs [1.8 kg])
    ½ cup (120 ml) water
    Slice veggies and place in bottom of slow cooker. Put chicken on top, breast side up. You can also use leg quarters, necks, and backs or whatever is cheap. Pour water over. Cook on low for 8 to 9 hours. Remove chicken from pot and let cool until easy to handle. Remove chicken from bones and cut up as needed. Remove veggies from broth and discard. Cool broth in refrigerator and remove fat from top. Broth may be mixed with an equal amount of water and used in any recipe calling for chicken broth. Both chicken and broth may be frozen until needed.
    Yield: 8 servings
    Nutritional Analysis
    Each with: 61 g water; 30 calories (22% from fat, 31% from protein, 47% from carb); 2 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 4 g carb; 1 g fiber; 2 g sugar; 16 mg calcium; 0 mg iron; 31 mg sodium ; 130 mg potassium; 1998 IU vitamin A; 2 mg vitamin C; 7 mg cholesterol
Beef Stock
    As with the chicken stock recipe, this produces broth that can be diluted before using. It cooks easily in the slow cooker and gives you a good-size quantity of broth, plus beef that can be used for soup, barbecued beef sandwiches, or other uses. If you don’t need all the broth, package it up in 2-cup freezer containers that can be thawed and used in place of a can of beef broth.
    1 onion
    2 carrots
    1 cup (100 g) celery
    1 ½ pounds (680 g) beef chuck
    1 ½ cups (355 ml) water
    ½ teaspoon black pepper
    1 teaspoon dried thyme
    Slice veggies and place in bottom of slow cooker. Cut up beef and place on top. Pour water over. Add spices. Cook on low for 8 to 9 hours. Remove meat from pot and let cool until easy to handle. Remove beef from bones and cut up as needed. Remove veggies from broth and discard. Cool broth in refrigerator and remove fat from top. Broth may be mixed with equal amount of water and used in any recipe calling for beef broth. Both beef and broth may be frozen until needed.
    Yield: 8 servings
    Nutritional Analysis
    Each with: 90 g water; 79 calories (63% from fat, 26% from protein, 11% from carb); 5 g protein; 6 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 1 g fiber; 1 g sugar; 16 mg calcium; 1 mg iron; 33 mg sodium ; 140 mg potassium; 73 IU vitamin A; 2 mg vitamin C; 20 mg cholesterol
Vegetable Stock
    It’s fairly easy to make your own low sodium vegetable broth. Feel free to vary the amount and type