Recipes are done for someone's personal taste. To make low sodium cooking work for you, tailor all recipes to suit yourself. These recipes are just a place to start. Change them all you want - just count the sodium of all changes.
Chicken Spice Mix
|4 T||homemade chili powder|
|4 t||celery seed|
|4 t||ground mustard|
|2 t||cayenne (ground red pepper)|
|2 t||ground cinnamon|
|2 t||dried mint, crushed|
|2 t||dill, crushed|
|to taste||freshly ground black pepper|
|2 T||onion powder|
|2 T||garlic powder|
|4 T||paprika ( I use hot but sweet [Hungarian] is fine)|
|2 t||ground cumin|
|Total sodium content = 81 mg or 18 mg per T
|2 T ||paprika|
|1 1/4 t ||cumin|
|1 1/4 t||garlic powder|
|1 1/4 t||ground red pepper (cayenne)|
|3/4 t||onion powder|
|Total sodium content = 17 mg or 4 mg per T
|2/3 C||olive oil|
|3 T||fresh squeezed lemon juice|
|to taste||freshly ground black pepper|
|2 cloves||garlic, minced|
|1/4 t||dry mustard|
|large dash ||Tabasco sauce|
|1 1/2 T||sugar|
|1/4 t||leaf basil, crushed|
|1/2 t||leaf oregano, crushed|
|1/4 t||thyme, crushed|
|2||serrano peppers, minced|
|Total sodium content = 42 mg
|one T||unsalted butter|
|1/4 C||no salt added ketchup|
|1/2 C||cider vinegar|
|1/3 C||dark molasses|
|large dash ||paprika|
|large dash||Tabasco sauce|
|8 oz can||peaches, drained|
|1/2 t||dry mustard|
|1/2 t||ground ginger|
|one t||liquid hickory smoke|
|one t||homemade chili powder|
|Total sodium content = 139 mg
Combine all ingredients in a small saucepan. Bring to a boil, reduce heat, cover and simmer 25 minutes. Remove from heat and let cool slightly. Pour into blender and liquify
Add roasted peppers to pastas, soups or salads. Use red or green bell peppers, cayennes, or jalapenos. You can also "char" peppers on the grill, very quickly. Just lightly burn them all over ;-)
- Preheat the broiler. Place the peppers on a baking sheet or in a shallow ovenproof dish and broil until the skins blister and start turning brown in spots. Turn the peppers until charred on all sides.
- Transfer the roasted peppers to a bowl, cover with plastic wrap and set aside to cool.
- When the peppers are cool enough to handle, peel off the plastic wrap, skins and remove stems and seeds.
- Use immediately or drizzle with olive oil and store in a bottle in the refrigerator. They will keep for a week.
Chicken for recipes
Those skinless, boneless chicken breasts are easy to prepare but the price is out of sight! See chfpatients.com/rec/rec7.htm for step by step instructions for roasting the perfect low sodium chicken at home.
Already-roasted chickens at the grocery store are not good! They have been rubbed down with salt or soaked in a salt solution to make the skin brown better and to make them retain fluid (sound familiar?). They are loaded with sodium. Their meat is also dried out. Please try a home roasted chicken once, so you can see the huge difference it makes.
Canned chicken broth has lethal sodium levels for people with sodium restrictions but chicken broth is truly necessary for many recipes. Despite the trouble involved, homemade chicken broth is the only low in sodium and tasty solution.
It's much cheaper to buy whole fryer chickens than chicken breasts. This has an added benefit. Whenever you roast or cook a chicken, save the wings, back and giblets. Place them in a freezer bag and store in your freezer. Whenever you prepare vegetables like green peppers, onions, carrots or celery, save all the little pieces you would normally throw away and freeze them too. They do not have to be "eating quality" for this! Celery leaves are especially good.
When you want to make broth, thaw all those chicken parts and vegetables you've been stashing in the freezer; Or buy a fryer chicken, 2 onions, a green pepper, 5 carrots, 6 stalks of celery, and cut them up and use them instead.
- Place it all in a huge pot on your stove. Fill the pot up with water to within about 2 inches of the top.
- Add 6 cloves of garlic cut in half and bring to a boil.
- Reduce heat, cover and simmer 4 hours.
- After the 4 hours are up, add any desired herbs and spices such as rosemary, oregano, thyme, etc.
- Simmer uncovered one hour more.
- Drain through a strainer and then again through 2 layers of cheesecloth (available at fabric and hobby or craft stores).
Now for the trick to getting real flavor out of homemade broth without adding salt:
- Rinse out that big pot and pour the strained broth right back into it
- Turn the stove burner up as high as it will go and boil the strained broth like crazy until it has been reduced by about 50%. This concentrates the flavor and makes it all worthwhile.
- Let the broth stand about an hour at room temperature and then refrigerate.
- When the refrigerated broth is good and cold, skim off the layer of fat sitting on top with a spoon and throw it away (this step is optional).
Use the broth as is, or freeze in 2 to 4 cup portions. I use 4 cup portions the most. If this seems like too much trouble, go to the store and buy some low sodium chicken broth. Take it home and taste a big spoonful. Yeeccchhhh!
I am not a doctor. All original copyrights apply. No information on this page should be used by any person to affect their medical, legal, educational, social, or psychological treatment in any way. This web site and all its pages, graphics, and content copyright © 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006 Jon C.