Read Online 500 Low Sodium Recipes by Dick Logue - Free Book Online Page B
Authors: Dick Logue
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with: 91 g water; 150 calories (6% from fat, 17% from protein, 76% from carb); 6 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 1 g fiber; 0 g sugar; 18 mg calcium; 2 mg iron; 39 mg sodium ; 108 mg potassium; 75 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Oven-Fried Fish Coating
Use this mix to make oven-fried fish. Catfish works well.
¼ cup (35 g) all-purpose flour
¼ cup (35 g) cornmeal
¼ teaspoon black pepper
½ teaspoon New Bay Seasoning (see recipe, page 30)
Combine flour, cornmeal, pepper, and seasoning.
Yield: 4 servings
Nutritional Analysis
Each with: 2 g water; 60 calories (3% from fat, 10% from protein, 86% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 1 g fiber; 0 g sugar; 2 mg calcium; 1 mg iron; 0 mg sodium ; 24 mg potassium; 19 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Tip: To use, dredge fish fillets in eggs, then flour mixture. Place on a baking sheet sprayed with nonstick vegetable oil spray. Generously spray fish with more of the spray until coating is moistened. Bake at 350°F (180°C, gas mark 4) until done, 10 to 15 minutes.
Onion Soup Mix
Some of my recipes call for onion soup mix. I’ve used Goodman’s Low Sodium Onion Soup Mix, which I find in the kosher food section of my local supermarket. You can easily make your own mix. And it’s even lower in sodium than the Goodman’s. You can use this the same as you would a 1-serving envelope of one of the commercial brands (some brands make multiple servings per envelope).
1 tablespoon (10 g) minced onion
1 teaspoon sodium-free beef bouillon
½ teaspoon onion powder
⅛ teaspoon black pepper
⅛ teaspoon paprika
Combine all ingredients and store in an airtight jar or bag.
Yield: 1 serving
Nutritional Analysis
Each with: 0 g water; 34 calories (11% from fat, 12% from protein, 78% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carb; 1 g fiber; 3 g sugar; 24 mg calcium; 0 mg iron; 30 mg sodium ; 110 mg potassium; 166 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol
Tip: Mixed with a pint (500 ml) of sour cream, this makes a good low sodium dip. Make sure you read the sour cream labels, though—the amount of sodium varies widely.
Brown Gravy Mix
Yes, it says instant coffee. Don’t be afraid—the coffee doesn’t really make this mix taste weird. And it certainly does give it that nice brown color.
1 ⅔ cups (204 g) cornstarch
6 tablespoons (90 ml) low sodium beef bouillon
4 teaspoons instant coffee crystals
2 teaspoons (6 g) onion powder
1 teaspoon garlic powder
½ teaspoon black pepper
½ teaspoon paprika
Combine all ingredients and store in an airtight container. To make gravy, measure 3 tablespoons (21 g) mix into a saucepan. Add 1 ½ cups (355 ml) water. Bring to a boil and simmer for 1 minute.
Yield: 24 servings
Nutritional Analysis
Each with: 1 g water; 36 calories (1% from fat, 1% from protein, 98% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 0 g fiber; 0 g sugar; 2 mg calcium; 0 mg iron; 22 mg sodium ; 11 mg potassium; 25 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Ranch Dressing Mix
You can usually find buttermilk powder in the baking aisle of large supermarkets.
Keep in mind in this case that the milk and mayonnaise add sodium to the final dressing.
½ cup (55 g) buttermilk powder
1 tablespoon (0.4 g) dried parsley, crushed
1 teaspoon dried dill weed
1 teaspoon onion powder
1 teaspoon dried minced onion
¼ teaspoon ground pepper
½ teaspoon garlic powder
Combine all ingredients in the container of a food processor or blender and process on high speed until well blended and powdery smooth. To use mix, combine 2 tablespoons (14 g) dry mix with 1 cup (235 ml) milk and 1 cup (225 g) mayonnaise. Mix well.
Yield: 10
Oven-Fried Fish Coating
Use this mix to make oven-fried fish. Catfish works well.
¼ cup (35 g) all-purpose flour
¼ cup (35 g) cornmeal
¼ teaspoon black pepper
½ teaspoon New Bay Seasoning (see recipe, page 30)
Combine flour, cornmeal, pepper, and seasoning.
Yield: 4 servings
Nutritional Analysis
Each with: 2 g water; 60 calories (3% from fat, 10% from protein, 86% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 1 g fiber; 0 g sugar; 2 mg calcium; 1 mg iron; 0 mg sodium ; 24 mg potassium; 19 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Tip: To use, dredge fish fillets in eggs, then flour mixture. Place on a baking sheet sprayed with nonstick vegetable oil spray. Generously spray fish with more of the spray until coating is moistened. Bake at 350°F (180°C, gas mark 4) until done, 10 to 15 minutes.
Onion Soup Mix
Some of my recipes call for onion soup mix. I’ve used Goodman’s Low Sodium Onion Soup Mix, which I find in the kosher food section of my local supermarket. You can easily make your own mix. And it’s even lower in sodium than the Goodman’s. You can use this the same as you would a 1-serving envelope of one of the commercial brands (some brands make multiple servings per envelope).
1 tablespoon (10 g) minced onion
1 teaspoon sodium-free beef bouillon
½ teaspoon onion powder
⅛ teaspoon black pepper
⅛ teaspoon paprika
Combine all ingredients and store in an airtight jar or bag.
Yield: 1 serving
Nutritional Analysis
Each with: 0 g water; 34 calories (11% from fat, 12% from protein, 78% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carb; 1 g fiber; 3 g sugar; 24 mg calcium; 0 mg iron; 30 mg sodium ; 110 mg potassium; 166 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol
Tip: Mixed with a pint (500 ml) of sour cream, this makes a good low sodium dip. Make sure you read the sour cream labels, though—the amount of sodium varies widely.
Brown Gravy Mix
Yes, it says instant coffee. Don’t be afraid—the coffee doesn’t really make this mix taste weird. And it certainly does give it that nice brown color.
1 ⅔ cups (204 g) cornstarch
6 tablespoons (90 ml) low sodium beef bouillon
4 teaspoons instant coffee crystals
2 teaspoons (6 g) onion powder
1 teaspoon garlic powder
½ teaspoon black pepper
½ teaspoon paprika
Combine all ingredients and store in an airtight container. To make gravy, measure 3 tablespoons (21 g) mix into a saucepan. Add 1 ½ cups (355 ml) water. Bring to a boil and simmer for 1 minute.
Yield: 24 servings
Nutritional Analysis
Each with: 1 g water; 36 calories (1% from fat, 1% from protein, 98% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 0 g fiber; 0 g sugar; 2 mg calcium; 0 mg iron; 22 mg sodium ; 11 mg potassium; 25 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Ranch Dressing Mix
You can usually find buttermilk powder in the baking aisle of large supermarkets.
Keep in mind in this case that the milk and mayonnaise add sodium to the final dressing.
½ cup (55 g) buttermilk powder
1 tablespoon (0.4 g) dried parsley, crushed
1 teaspoon dried dill weed
1 teaspoon onion powder
1 teaspoon dried minced onion
¼ teaspoon ground pepper
½ teaspoon garlic powder
Combine all ingredients in the container of a food processor or blender and process on high speed until well blended and powdery smooth. To use mix, combine 2 tablespoons (14 g) dry mix with 1 cup (235 ml) milk and 1 cup (225 g) mayonnaise. Mix well.
Yield: 10
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