Read Online 500 Low Sodium Recipes by Dick Logue - Free Book Online Page A
Authors: Dick Logue
Ads: Link
of vegetables to get a flavor you like. Potato peels can be included if you have any, as can a sweet potato or mushrooms. I picked the ones I used for a combination of flavor and low cost. Strong-flavored vegetables such as tomatoes and cabbage can overwhelm the others, so use them sparingly unless you are after a broth that is primarily tomato flavored. If you use a strainer like the ones sold to cook pasta, it simplifies the straining.
2 quarts (2-L) water
½ cup (50 g) celery, sliced
¾ cup (98 g) carrot, sliced
1 onion, quartered
2 turnips, quartered
1 cup (20 g) spinach
2 leeks, sliced
1 tablespoon (5 g) peppercorns
1 bay leaf
½ cup (30 g) fresh parsley
Combine all ingredients in a large stockpot and simmer for 2 hours. Strain and use as needed. May be frozen.
Yield: 6 servings
Nutritional Analysis
Each with: 447 g water; 57 calories (5% from fat, 11% from protein, 84% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 3 g fiber; 5 g sugar; 72 mg calcium; 2 mg iron; 80 mg sodium ; 345 mg potassium; 3359 IU vitamin A; 27 mg vitamin C; 0 mg cholesterol
Fish Stock
Used to make Chinese soups or fish sauce.
1 pound (455 g) fish bones, heads and tails
4 cups (940 ml) low sodium chicken broth
1 onion, minced
¼ cup (25 g) scallion, chopped
¼ teaspoon black pepper
2 tablespoons (28 ml) cider vinegar
2 tablespoons (4 g) dried cilantro
2 tablespoons (28 ml) low sodium chicken bouillon
In a wok or Dutch oven, combine the first 6 ingredients. Bring to a boil, add the cilantro, cover, and simmer for a half hour. Stir in bouillon, cover, and simmer for 10 minutes more. Strain and store in refrigerator.
Yield: 8 servings
Nutritional Analysis
Each with: 37 g water; 29 calories (9% from fat, 55% from protein, 36% from carb); 4 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 0 g fiber; 1 g sugar; 11 mg calcium; 0 mg iron; 80 mg sodium ; 129 mg potassium; 122 IU vitamin A; 3 mg vitamin C; 10 mg cholesterol
Tip: If you don’t have fish bones, etc., to put in, use a pound of fish instead.
Chicken Coating Mix
Ever get a craving for the good old days of Shake and Bake chicken? Actually, neither do I. But I think you’ll find the flavor of this mix an improvement on the original. And the baked chicken will be a lot easier to fix and healthier for you than fried.
½ cup (60 g) all-purpose flour
½ cup (60 g) bread crumbs
2 tablespoons (16 g) cornstarch
2 teaspoons (10 g) sugar
2 teaspoons (10 ml) low sodium chicken bouillon
2 teaspoons (5 g) poultry seasoning
2 teaspoons (5 g) paprika
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon dried thyme
Combine all ingredients.
Yield: 8 servings
Nutritional Analysis
Each with: 2 g water; 72 calories (7% from fat, 11% from protein, 83% from carb); 2 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 1 g fiber; 2 g sugar; 20 mg calcium; 1 mg iron; 24 mg sodium ; 48 mg potassium; 327 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol
Tips: To use, place mix in a resealable plastic bag. Dip chicken pieces in egg and then transfer to bag. Seal and shake until chicken is evenly coated. Bake on a baking sheet sprayed with nonstick vegetable oil spray at 350°F (180°C, gas mark 4) until chicken is done, about 45 mi utes depending on size of pieces.
You can sometimes find salt-free bread crumbs, but I usually just grind up the end of a leftover homemade loaf.
Tempura Batter
This makes a fairly thin batter that can be used either for meat like fish, chicken, or shrimp or for vegetables.
2 eggs
1 ¾ cups (410 ml) water, very cold
1 ¾ cups (185 g) all-purpose flour
Beat eggs and water until frothy. Beat in flour until batter is smooth. Refrigerate until ready to use. Place batter in a bowl of crushed ice to keep cold while using.
Yield: 6 servings
Nutritional Analysis
Each
2 quarts (2-L) water
½ cup (50 g) celery, sliced
¾ cup (98 g) carrot, sliced
1 onion, quartered
2 turnips, quartered
1 cup (20 g) spinach
2 leeks, sliced
1 tablespoon (5 g) peppercorns
1 bay leaf
½ cup (30 g) fresh parsley
Combine all ingredients in a large stockpot and simmer for 2 hours. Strain and use as needed. May be frozen.
Yield: 6 servings
Nutritional Analysis
Each with: 447 g water; 57 calories (5% from fat, 11% from protein, 84% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 3 g fiber; 5 g sugar; 72 mg calcium; 2 mg iron; 80 mg sodium ; 345 mg potassium; 3359 IU vitamin A; 27 mg vitamin C; 0 mg cholesterol
Fish Stock
Used to make Chinese soups or fish sauce.
1 pound (455 g) fish bones, heads and tails
4 cups (940 ml) low sodium chicken broth
1 onion, minced
¼ cup (25 g) scallion, chopped
¼ teaspoon black pepper
2 tablespoons (28 ml) cider vinegar
2 tablespoons (4 g) dried cilantro
2 tablespoons (28 ml) low sodium chicken bouillon
In a wok or Dutch oven, combine the first 6 ingredients. Bring to a boil, add the cilantro, cover, and simmer for a half hour. Stir in bouillon, cover, and simmer for 10 minutes more. Strain and store in refrigerator.
Yield: 8 servings
Nutritional Analysis
Each with: 37 g water; 29 calories (9% from fat, 55% from protein, 36% from carb); 4 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 0 g fiber; 1 g sugar; 11 mg calcium; 0 mg iron; 80 mg sodium ; 129 mg potassium; 122 IU vitamin A; 3 mg vitamin C; 10 mg cholesterol
Tip: If you don’t have fish bones, etc., to put in, use a pound of fish instead.
Chicken Coating Mix
Ever get a craving for the good old days of Shake and Bake chicken? Actually, neither do I. But I think you’ll find the flavor of this mix an improvement on the original. And the baked chicken will be a lot easier to fix and healthier for you than fried.
½ cup (60 g) all-purpose flour
½ cup (60 g) bread crumbs
2 tablespoons (16 g) cornstarch
2 teaspoons (10 g) sugar
2 teaspoons (10 ml) low sodium chicken bouillon
2 teaspoons (5 g) poultry seasoning
2 teaspoons (5 g) paprika
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon dried thyme
Combine all ingredients.
Yield: 8 servings
Nutritional Analysis
Each with: 2 g water; 72 calories (7% from fat, 11% from protein, 83% from carb); 2 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 1 g fiber; 2 g sugar; 20 mg calcium; 1 mg iron; 24 mg sodium ; 48 mg potassium; 327 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol
Tips: To use, place mix in a resealable plastic bag. Dip chicken pieces in egg and then transfer to bag. Seal and shake until chicken is evenly coated. Bake on a baking sheet sprayed with nonstick vegetable oil spray at 350°F (180°C, gas mark 4) until chicken is done, about 45 mi utes depending on size of pieces.
You can sometimes find salt-free bread crumbs, but I usually just grind up the end of a leftover homemade loaf.
Tempura Batter
This makes a fairly thin batter that can be used either for meat like fish, chicken, or shrimp or for vegetables.
2 eggs
1 ¾ cups (410 ml) water, very cold
1 ¾ cups (185 g) all-purpose flour
Beat eggs and water until frothy. Beat in flour until batter is smooth. Refrigerate until ready to use. Place batter in a bowl of crushed ice to keep cold while using.
Yield: 6 servings
Nutritional Analysis
Each
Similar Books
