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The No-Salt, Lowest-Sodium Cookbook
NOTE: WHEN A RECIPE MENTIONS ANOTHER RECIPE IN THIS BOOK, THE NAME OF THE OTHER RECIPE APPEARS IN BOLDFACE TYPE. YOU WILL BE ABLE TO FIND ITS PAGE NUMBER BY CONSULTING THE INDEX.
ROASTED GARLIC TOAST
MAKES 16 SERVINGS SODIUM PER RECIPE: 42.6 MG SODIUM PER SERVING: 2.662 MG
While in Milan a few years ago, I ate dinner at the Michelangelo Hotel. They served a great garlic bread, so I had to ask what their recipe was. The spread had no salt, but the bread did. Use your own freshly made bread for this one. With very low sodium this is a great treat with spaghetti, linguine, or any other Italian pasta dish. It's also terrific by itself.
6 whole heads garlic1 (23.1 mg) 3 tablespoons olive oil2 (trace) 2 tablespoons unsalted butter (3.124 mg) 1 or 2 homemade Crusty French Bread Baguettes, here (11.7 mg)
1. Preheat the oven to 375°F.
2. Cut off the papery tips at the stem end of the garlic heads. Brush generously with 2 tablespoons of the oil and place in a garlic roaster and bake for about 1 hour, or until garlic is soft but not browned. Once roasted, the garlic will spread like soft butter.
3. While the garlic is roasting, slice the baguette loaves lengthwise into two pieces. Combine the butter with the remaining tablespoon of olive oil and lightly coat the baguette slices.
4. When the garlic is ready, toast the buttered baguette slices on a baking sheet under the broiler until golden brown, or bake in the oven at 375°F for about 8 to 10 minutes. Spread the roasted garlic on the toasted baguette slices. Serve hot.
5. Can be dipped into our Homemade Marinara Sauce (here)3.
Calories: 141. Sodium: 2.66 mg. Fiber: 0.89 g. Protein: 2.863 g. Carbohydrate: 18.3 g. Cholesterol: 9.71 mg. Calcium: 19.9 mg. Iron: 1.679 mg. Potassium: 69.9 mg. Total Fat: 6.4 g; Saturated fat: 2.6 g, Monounsaturated fat: 2.9 g, Polyunsaturated fat: 0.5 g.
CAJUN CHICKEN WINGS WITH HONEY AND CAYENNE PEPPER
MAKES 15 CHICKEN WINGS SODIUM PER RECIPE: 402.3 MG SODIUM PER CHICKEN WING: 26.8 MG
A great party appetizer. The original version of this appetizer calls for deep-fat frying, and in California, restaurants serve it with blue cheese dressing. I like to bake these instead and eliminate the blue cheese entirely. For flavor enhancement I use cayenne pepper, which is considered by many to be a strong antioxidant. This is due to the presence of capsaicin, which is the hot element in the fruits of cayenne. Whether its antioxidant properties help you or not, cayenne does turn these chicken wings into an exciting snack or meal.
15 skinless chicken wings (285 mg) ¼ cup unbleached flour (.625 mg) 4 teaspoons cayenne pepper (2 mg) 1/8 teaspoon black or white pepper (.1 mg) ¼ teaspoon sage (trace) 2 medium egg whites, well beaten (109.6 mg) 1/3 cup honey (4.75 mg) 2 tablespoons distilled or red wine vinegar (.3 mg) 2 teaspoons arrowroot powder (2 mg)
1. Preheat the oven to 450°F.
2. Wash and dry the skinless chicken wings. Combine the flour, 1 teaspoon of the cayenne, the black or white pepper, and the sage. Dredge the chicken in this mixture, coating each wing well. Dip the wings into the egg white mixture and transfer the pieces to a lightly oiled baking sheet. Bake in a 450°F oven, turning once, until crisp and brown but not blackened. While chicken is cooking, mix well the honey, the remaining cayenne pepper, the vinegar, and the arrowroot in a nonstick saucepan. Heat to boiling while stirring with a whisk until the mixture is thick. When ready, pour it over the chicken wings.
Calories: 77. Sodium: 26.26mg. Fiber: 0.16g. Protein: 7.165 g. Carbohydrate: 8.488 g. Cholesterol: 18 mg. Calcium: 2.239 mg. Iron: .187 mg. Potassium: 24.1 mg. Total Fat: 1.8 g; Saturated fat: 0.5 g, Monounsaturated fat: 0 g, Polyunsaturated fat: 0 g.
MARINATED BEEF STRIPS
MAKES 12 SLICES SODIUM PER RECIPE: 201 MG SODIUM PER SLICE: 16.8 MG
This recipe originally came to us as elk carpaccio, or raw elk marinated and eaten without cooking. We played with it and came up with the following cooked meat appetizer. You can use leftover meat or cook it for the purpose. It's best if the cooked meat is medium rare.
12 ounces cooked beef, pork, or lamb (198.2 mg) 2 tablespoons freshly squeezed lemon juice (.3 mg) 2 tablespoons extra-virgin olive oil (trace) 1 tablespoon red wine vinegar (.15 mg) 1 clove garlic (.51 mg) 1 tablespoon cayenne pepper or freshly ground black pepper (1.59 mg) 2 tablespoons fresh minced basil (.212 mg)
1. Place the cooked meat in the freezer until very cold but not frozen. Slice it as thinly as possible. You should be able get at least 12 slices from a 12-ounce tenderloin or other full piece of meat.
2. Arrange equal portions of sliced meat on six plates. Combine the lemon juice, olive oil, vinegar, garlic, pepper, and basil and drizzle it over the meat.
Let stand 3 to 4 minutes before serving.
Calories: 85. Sodium: 16.75 mg. Fiber: 0.15 g. Protein: 5.219 g. Carbohydrate: .641 g. Cholesterol: 2.46 mg. Calcium: 4 mg. Iron: .648 mg. Potassium: 101.1 mg. Total Fat: 6.7 g; Saturated fat: 0.4 g, Monounsaturated fat: 0.8 g, Polyunsaturated fat: 0.1 g.
DEVILED EGG APPETIZER
MAKES 12 HALVES SODIUM PER RECIPE: 379.2 MG SODIUM PER EGG HALF: 31.6 MG
6 large hard-cooked eggs (378 mg), shells removed 1 clove garlic, minced (.5 mg) 1/2 teaspoon dry mustard (0 mg) 1/2 teaspoon pepper (.462 mg) 1 tablespoon apple cider vinegar (.15 mg) Dash paprika (.178 mg)
1. Halve the eggs lengthwise. Slip out the yolks and mash them with a fork. Mix in the garlic, mustard, pepper, and vinegar. Fill the egg halves with egg-yolk mixture. Heap it up lightly to make a mound. Sprinkle with paprika.
Calories: 39. Sodium: 31.63 mg. Fiber: 0.04 g. Protein: 3.175 g. Carbohydrate: . 703 g. Cholesterol: 106.25 mg. Calcium: 13.6 mg. Iron: .427 mg. Potassium: 37.6 mg. Total Fat: 2.5 g; Saturated fat: 0.8 g, Monounsaturated fat: 1 g, Polyunsaturated fat: 0.4 g.
SERVES 6 SODIUM PER RECIPE: 36.2 MG SODIUM PER SERVING: 6.04 MG
Everyone has heard about the benefits of the Mediterranean diet. This tasty preparation makes a wonderful sandwich spread or a dip for vegetables or salad.
2 eggplants (6 mg) Juice of 1 lemon (.47 mg) 1/2 cup fresh sesame butter or tahini (15.4 mg) 6 cloves garlic, minced (3 mg) 1/2 cup chopped scallions or green onions (8 mg) Dash black pepper (trace) 1 red onion, chopped (optional) (3.3 mg) 1 tablespoon extra-virgin olive oil (trace)
1. Preheat the oven to 400°F.
2. Pierce the eggplants all over with a fork. Place them directly on the oven rack. Bake for 45 minutes, or until soft. Scoop out the centers and mash them well. Add the lemon juice, sesame butter, garlic, scallions, black pepper, and onion. Chill thoroughly. Drizzle the olive oil across the top before serving either as a dip, sandwich spread, or pita filler.
Calories: 174. Sodium: 6.04 mg. Fiber: 1.8 g. Protein: 4.745 g. Carbohydrate: 11.8g. Cholesterol: 0 mg. Calcium: 220.5 mg. Iron: 4.326 mg. Potassium: 197.9 mg. Total Fat: 13.3 g; Saturated fat: 1.9 g, Monounsaturated fat: 5.8 g, Polyunsaturated fat: 5 g.
VEGETABLE PLATTER WITH HERB DIP
SERVES 12 SODIUM PER RECIPE: 252 MG SODIUM PER SERVING: 21 MG
Romaine lettuce leaves 1 cup whole cherry tomatoes (16.2 mg) 1 cup broccoli florets (19.2 mg) 1 cup snow peas, trimmed (2.5 mg) 2 small zucchini, cleaned and sliced (7 mg) 1 pound crookneck squash, sliced (7.8 mg) 1/2 pound mushrooms, halved (7.36 mg)
1 cup nonfat plain yogurt (187.4 mg) 2 teaspoons tarragon, minced (2 mg) ¼ teaspoon dry mustard mixed with 1 teaspoon extra-virgin olive oil (trace) 1 green pepper, top and seeds removed (2.38 mg)
1. Arrange the vegetables on a romaine-lined platter. Mix the dipping sauce ingredients in a small bowl. An added touch is to remove the top of a bell pepper, clean out the ribs, and use it as a bowl for the sauce.
Calories: 38. Sodium: 20.99 mg. Fiber: 1.71 g. Protein: 2.634 g. Carbohydrate: 6.345 g. Cholesterol: 0.37 mg. Calcium: 61.1 mg. Iron: .812 mg. Potassium: 315.3 mg. Total Fat: 0.7 g; Saturated fat: 0.1 g, Monounsaturated fat: 0.3 g, Polyunsaturated fat: 0.2 g.
MAKES ABOUT 36 BITE-SIZE SQUARES SODIUM PER RECIPE: 17.5 MG SODIUM PER BITE-SIZE SQUARE: .487 MG WITHOUT CHEESE
When my nephew Zach was eight he decided these should be called "Pizza Snacks," and that's what we have called them ever since.
1 cup water (0 mg) 31/2 tablespoons extra-virgin olive oil (trace) 2 teaspoons basil (.958 mg) 1 tablespoon sugar (.126 mg) 41/2 cups best for bread flour (11.2 mg) 2 teaspoons bread machine yeast (3.96 mg)
1. Combine the above ingredients in your bread machine and select the Dough cycle. While this is happening, prepare the topping or sauce. (You can substitute the Marinara recipe for pizzas in this book if you like.) Once the dough is ready, spread it out on a lightly greased pizza sheet or cookie pan. Cover and let rise.
2 cloves garlic, crushed (1.02 mg) ¼ cup extra-virgin olive oil (trace) 11/2 tablespoons sweet basil (.159 mg)
1. Preheat the oven to 375°F.
2. Spread the garlic, olive oil, and basil on the dough and bake it for up to 30 minutes. (You may later want to add some marinara and mushrooms or other vegetables to give it more punch, but the "cracker" style of the pizza crust makes a great appetizer.)
3. Cut the pizza into bite-size squares and serve.
Per bite-size square. Calories: 84. Sodium: 0.49 mg. Fiber: 0.51 g. Protein: 1.724 g. Carbohydrate: 12.5 g. Cholesterol: 0 mg. Calcium: 4.61 mg. Iron: 1.034 mg. Potassium: 25 mg. Total Fat: 3 g; Saturated fat: 0.4 g, Monounsaturated fat: 2.1 g, Polyunsaturated fat: 0.3 g.
FRANK LLOYD WRIGHT MUSHROOMS
SERVES 8 SODIUM PER RECIPE: 17.3 MG SODIUM PER SERVING: 2.168 MG
I call these Frank Lloyd Wright Mushrooms because of my first experience with mushrooms as a complete entree. As a brand-new Marine Second Lieutenant infantry officer, I bad just reported to Japan for staging to my outfit. I ran into a childhood friend in Tokyo, and he took me to dinner at the Imperial Hotel, designed by Frank Lloyd Wright and built before World War II. We were served a huge platter of steaming hot (cooked in oil) mushrooms. That was the total course, except for the ubiquitous sake. I was amazed and at first disappointed. But the meal turned out to be delicious and ample. Later, I developed this recipe for serving appetizers. It's as close to what we were served as I can remember.
1 pound button mushrooms (15.4 mg) 2 tablespoons extra-virgin olive oil (trace) 3 teaspoons minced garlic (1 mg) ¼ teaspoon thyme (.191 mg) ¼ teaspoon marjoram (.116 mg) ¼ teaspoon ground coriander (.159 mg) Pinch ground cloves (.5 mg) (optional) Pepper to taste (trace)
1. Combine all the ingredients and marinate for an hour or more in the refrigerator. Place the mushrooms on a grill or in a lightly oiled pan and roll around until lightly browned. Serve hot.
2. If using the barbecue or a broiler, use the cooling rack for the grill or skewers to keep the mushrooms from "falling through."
Calories: 43. Sodium: 2.17 mg. Fiber: 0.65 g. Protein: 1.064 g. Carbohydrate: 2.558 g. Cholesterol: 0 mg. Calcium: 5.495 mg. Iron: .705 mg. Potassium: 182.2 mg. Total Fat: 3.6 g; Saturated fat: 0.5 g, Monounsaturated fat: 2.5 g, Polyunsaturated fat: 0.4 g.
BECKY'S STUFFED MUSHROOMS
MAKES 12 APPETIZERS SODIUM PER RECIPE: 160.2 MG SODIUM PER SERVING: 13.4 MG
My sister Becky is a committed vegetarian with a large book of her own recipes. She grows much of her own food. This appetizer actually serves her as a complete meal after a long day in her garden.
12 large fresh mushrooms (11 mg) 6 tablespoons extra-virgin olive oil (trace) 2 cloves garlic, crushed (1 mg) ¼ teaspoon thyme (.191 mg) 1 tablespoon parsley (5.874 mg) 1/8 teaspoon marjoram (trace) 1/8 teaspoon oregano (trace) 1 medium onion, chopped (3.3 mg) 3 medium-size celery stalks, chopped (104.4 mg) 1 tart green apple, cored, peeled, and chopped (0 mg) Pepper to taste (trace) 1 quart cubed homemade bread (8.676 mg) 1 cup Scott's Vegetable Broth, here (25.6 mg) or use Herb-Ox Low Sodium instead (5 mg)
1. Preheat the oven to 350°F.
2. Wash the mushrooms and remove the stems. Warm 2 tablespoons of the olive oil over medium-high heat in a large skillet. Add 1 clove crushed garlic and the thyme, and stir for 2 minutes. Add the whole mushroom caps and sauté them for a few minutes, moving them around occasionally so that they brown evenly. Remove the mushrooms and set them aside. Add the remaining olive oil to the skillet along with the second clove of garlic, the herbs, the chopped onion, the celery, and the apple. Chop the mushroom stems and add them to the skillet, stirring often. Sauté the mixture until the onions are transparent. Add the bread cubes, and toss well with the other ingredients. Pepper to taste.
3. Continue cooking the mixture until the bread cubes have absorbed the butter. If it seems too dry, moisten with a little Vegetable Broth. Stuff the mushroom caps, pressing several spoons of the mixture into each one and forming a small mound on top. In a large nonstick baking dish with a tight-fitting lid, arrange the stuffed mushrooms in a single layer. Pour the remaining broth into the dish and cover it tightly.
4. Bake the mushrooms for 45 to 50 minutes. Serve hot.
Calories: 157. Sodium: 13.35 mg. Fiber: 1.85 g. Protein: 2.61 g. Carbohydrate: 17.5 g. Cholesterol: 0 mg. Calcium: 18.3 mg. Iron: 2.176 mg. Potassium: 205.6 mg. Total Fat: 7.9 g; Saturated fat: 1.1 g, Monounsaturated fat: 5.6 g, Polyunsaturated fat: 0.8 g.
SERVES 6 SODIUM PER RECIPE: 31.5 MG SODIUM PER SERVING: 5.25 MG
From Russia with love. Simple appetizers, easy to make.
1/2 pound large button mushrooms (7.36 mg) 2 tablespoons olive oil (trace) 2 tablespoons plain nonfat yogurt (23.4 mg) 1 teaspoon minced garlic (.5 mg) ¼ teaspoon thyme (.191 mg) 1/8 teaspoon cayenne pepper (0 mg)
1. Combine all the ingredients in a large bowl and marinate for 1 to 3 hours. Arrange the marinated mushrooms on skewers and grill until lightly browned. Serve with the basting sauce for dipping or as cooked.
Calories: 51. Sodium: 5.26 mg. Fiber: 0.41 g. Protein: .973 g. Carbohydrate: 2.031 g. Cholesterol: 0.09 mg. Calcium: 13.7 mg. Iron: .485 mg. Potassium: 129.6 mg. Total Fat: 4.7 g; Saturated fat: 0.6g, Monounsaturated fat: 3.3 g, Polyunsaturated fat: 0.4 g.
MAKES 15 PORTION SERVINGS SODIUM PER RECIPE: 423.6 MG SODIUM PER SERVING: 28.2 MG
1 bag of unsalted tortilla chips4 (43.6 mg) 8 ounces Ortega canned hot jalapeno peppers or fresh Anaheim chilis (160 mg) 4 ounces shredded Tillamook Low Sodium Cheddar Cheese (210 mg)
1. Spread chips on a large lightly oiled cookie sheet. On top of the chips lay diced fresh jalapeno, Anaheim or chili peppers.
2. Cover this with grated Tillamook Low Sodium Cheddar and broil in the oven until the cheese melts. Serve hot.
Calories: 43. Sodium: 28.24 mg. Fiber: 0.08 g. Protein: 1.962 g. Carbohydrate: 2.081 g. Cholesterol: 6.67 mg. Calcium: 7.181 mg. Iron: .018 mg. Potassium: 2.256 mg. Total Fat: 3 g; Saturated fat: 1.6 g, Monounsaturated fat: 0.1 g, Polyunsaturated fat: 0.1 g.
THE NO-SALT, LOWEST-SOLDIUM COOKBOOK. Copyright © 2001 by Donald A. Gazzaniga. All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews. For information, address St. Martin's Press, 175 Fifth Avenue, New York, N.Y. 10010.