Sauce
3/4 cup water
2 tbsp dry sherry
2 tsp cornstarch
2 tsp very low sodium beef bouillon granules
1 tsp low sodium Worcestershire sauce
1/2 tsp dried oregano, crumbled
1/4 tsp sugar
1/8 tsp garlic powder
..................................
4 cube steaks (about 4 oz each)
1/2 tsp dried oregano, crumbled
1/8 tsp pepper
2 tsp light tub margarine
2 tbsp finely snipped fresh parsley
In a small bowl, whisk together the sauce in gredients until the cornstarch is completely dissolved. Set aside.
Sprinkle the steaks with the remaining oregano and the pepper. Heat a large nonstick skillet over high heat. Remove from the heat and lightly spray with vegetable oil spray. Cook the steaks for 3 minutes, or until slightly pink in the center. Transfer to a plate.
Reduce the heat to medium high. Stir the sauce into the skillet. Bring to a boil, scraping any browned bits from the bottom. Cook for 1 minute, or until thickened slightly, stirring constantly. Remove from the heat. Stir in the margarine and parsley. Spoon over the steaks.
Calories 169
Total fat 4.5 g
Cholesterol 65 mg
Sodium 81 mg
Carbohydrates 3 g
Protein 26 g
COOK'S TIP:
Cube steaks are usually easy to find, but you can always ask the butcher to tenderize or "cube" eye-of-round, top round, or bottom round steaks if you don't spot them in the counter. You may also tenderize your own steaks at home with a meat tenderizing mallet. Just pound both sides firmly with the mallet without tearing the meat.
Source: American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss
Sunday, September 6, 2009
Chicken Pot Pie
Vegetable oil spray
1 tbsp olive oil
1/2 cup chopped onion
1 medium garlic clove, minced
2 medium ribs of celery, sliced
2 medium carrots, cut crosswise into 1/4 inch slices
2 tbsp olive oil
1/4 cup all purpose flour
1 cup fat free, low sodium chicken broth
3 cups chopped cooked chicken or turkey breast, cooked without salt, skin and all visible fat discarded
1 cup frozen baby green peas or leftover cooked or frozen vegetables
2 tbsp chopped fresh Italian, or flat-leaf, parsley
1 cup fat free low sodium chicken broth
1/4 tsp salt
Pepper to taste
Mashed Potatoes (Recipe to follow) or about 4 cups leftover mashed potatoes, cooked without salt and margarine
Preheat oven to 375 degrees F. Lightly spray a 9 inch pie plate or baking dish with vegetable oil spray.
Pour 1 tbsp oil into a 4 quart saucepan or Dutch oven and swirl to coat the bottom. Heat over medium high heat. Cook the onion and garlic for 2 to 3 minutes, or until they begin to soften. Stir in the celery and carrots. Cook for 5 minutes, or until the celery begins to soften. Transfer the vegetables to a plate.
In the same saucepan, heat 2 tbsp oil over medium heat. Whisk in the flour, thoroughly incorporating the oil. (The mixture will be dry.) Gradually pour in 1 cup broth, whisking constantly. Cook for 2 to 3 minutes, or until the mixture gegins to thicken and turn golden and the flour loses its raw taste.
Stir in the chicken, peas, parsley and enough of the remaining broth to achieve the desired consistency. Stir in the salt and pepper. Pour the mixture into the pie pan.
Spread the mashed potatoes over the chicken mixture.
Bake for 25 minutes, or until the potato crust is golden and the filling is bubbly.
Mashed Potatoes
1 pound Yukon gold potatoes, peeled and cut into 2-inch cubes
4 cups fat free low sodium chicken broth
1 medium garlic clove
Put the potatoes in a 4 quart saucepan and add enough broth to cover. Add the garlic. Bring to a boil over high heat. Reduce the heat and cook at a low boil, uncovered, for 10 to 15 minutes, or until the potatoes are fork tender. Drain the potatoes, reserving the cooking liquid.
In a large mixing bowl, beat the potatoes and garlic with an electric mixer until no large chunks remain. Gradually pour in the cooking liquied, beating after each addition, until the desired consistency is reached.
Calories 216
Total fat 7 g
Cholesterol 45 mg
Sodium 177 mg
Carbohydrates 19 g
Fiber 3 g
Protein 20 gr
Source: American Heart Association N0-Fad Diet: A Personal Plan for Healthy Weight Loss
1 tbsp olive oil
1/2 cup chopped onion
1 medium garlic clove, minced
2 medium ribs of celery, sliced
2 medium carrots, cut crosswise into 1/4 inch slices
2 tbsp olive oil
1/4 cup all purpose flour
1 cup fat free, low sodium chicken broth
3 cups chopped cooked chicken or turkey breast, cooked without salt, skin and all visible fat discarded
1 cup frozen baby green peas or leftover cooked or frozen vegetables
2 tbsp chopped fresh Italian, or flat-leaf, parsley
1 cup fat free low sodium chicken broth
1/4 tsp salt
Pepper to taste
Mashed Potatoes (Recipe to follow) or about 4 cups leftover mashed potatoes, cooked without salt and margarine
Preheat oven to 375 degrees F. Lightly spray a 9 inch pie plate or baking dish with vegetable oil spray.
Pour 1 tbsp oil into a 4 quart saucepan or Dutch oven and swirl to coat the bottom. Heat over medium high heat. Cook the onion and garlic for 2 to 3 minutes, or until they begin to soften. Stir in the celery and carrots. Cook for 5 minutes, or until the celery begins to soften. Transfer the vegetables to a plate.
In the same saucepan, heat 2 tbsp oil over medium heat. Whisk in the flour, thoroughly incorporating the oil. (The mixture will be dry.) Gradually pour in 1 cup broth, whisking constantly. Cook for 2 to 3 minutes, or until the mixture gegins to thicken and turn golden and the flour loses its raw taste.
Stir in the chicken, peas, parsley and enough of the remaining broth to achieve the desired consistency. Stir in the salt and pepper. Pour the mixture into the pie pan.
Spread the mashed potatoes over the chicken mixture.
Bake for 25 minutes, or until the potato crust is golden and the filling is bubbly.
Mashed Potatoes
1 pound Yukon gold potatoes, peeled and cut into 2-inch cubes
4 cups fat free low sodium chicken broth
1 medium garlic clove
Put the potatoes in a 4 quart saucepan and add enough broth to cover. Add the garlic. Bring to a boil over high heat. Reduce the heat and cook at a low boil, uncovered, for 10 to 15 minutes, or until the potatoes are fork tender. Drain the potatoes, reserving the cooking liquid.
In a large mixing bowl, beat the potatoes and garlic with an electric mixer until no large chunks remain. Gradually pour in the cooking liquied, beating after each addition, until the desired consistency is reached.
Calories 216
Total fat 7 g
Cholesterol 45 mg
Sodium 177 mg
Carbohydrates 19 g
Fiber 3 g
Protein 20 gr
Source: American Heart Association N0-Fad Diet: A Personal Plan for Healthy Weight Loss
Shepherd's Pie
1 pound lean ground beef
1 cup Beef Broth (low sodium)
1 tsp pepper
2 bay leaves
2 whole cloves
Dash of dried thyme, crumbled
1 cup sliced carrots (1 large)
1 cup sliced onions (about 2 medium)
1 cup sliced fresh mushrooms (about 4 ounces)
1 cup diced celery (about 2 medium ribs)
1 cup canned no salt added whole kernel corn
Vegetable oil spray
1 tbsp plus 3/4 tsp all purpose flour
1/2 cup Beef Broth (low sodium)
1 pound potatoes, peeled, cooked, and diced (about 3 medium)
1/2 cup fat-free milk
1 tbsp light margarine
1 tbsp snipped chives or green onions (green part only)
4 oz nonfat or part skim mozzarella cheese, shredded (about 1 cup)
Brown beef in a large skillet over medium-high heat. Put beef in a colander and rinse under hot water. Wipe skillet with paper towels. Return beef to skillet. Stir in broth, pepper, bay leaves, cloves, and thyme. Reeduce heat and simmer, covered, for 30 minutes.
Add carrots, onions, mushrooms, celery, and corn. Simmer, covered, until vegetables are tender, 4 to 5 minutes.
Preheat oven to 375 degrees F. Lightly spray a casserole dish with vegetable oil spray.
Put flour in a small bowl and gradually add broth, whisking constantly to form a smooth paste. Add to beef mixture. Simmer for 5 minutes, or until slightly thickened. Remove bay leaves and cloves. Transfer beef mixture to casserole dish.
Mash potatoes with milk, margarine and chives. Spread evenly over meat. Bake for 10 minutes.
Calories 276
Protein 26 g
Carbohydrates 30 g
Cholesterol 32 mg
Total fat 3 g
Fiber 4 g
Sodium 285 mg
Source: The New American Heart Association Cookbook - 6th edition
1 cup Beef Broth (low sodium)
1 tsp pepper
2 bay leaves
2 whole cloves
Dash of dried thyme, crumbled
1 cup sliced carrots (1 large)
1 cup sliced onions (about 2 medium)
1 cup sliced fresh mushrooms (about 4 ounces)
1 cup diced celery (about 2 medium ribs)
1 cup canned no salt added whole kernel corn
Vegetable oil spray
1 tbsp plus 3/4 tsp all purpose flour
1/2 cup Beef Broth (low sodium)
1 pound potatoes, peeled, cooked, and diced (about 3 medium)
1/2 cup fat-free milk
1 tbsp light margarine
1 tbsp snipped chives or green onions (green part only)
4 oz nonfat or part skim mozzarella cheese, shredded (about 1 cup)
Brown beef in a large skillet over medium-high heat. Put beef in a colander and rinse under hot water. Wipe skillet with paper towels. Return beef to skillet. Stir in broth, pepper, bay leaves, cloves, and thyme. Reeduce heat and simmer, covered, for 30 minutes.
Add carrots, onions, mushrooms, celery, and corn. Simmer, covered, until vegetables are tender, 4 to 5 minutes.
Preheat oven to 375 degrees F. Lightly spray a casserole dish with vegetable oil spray.
Put flour in a small bowl and gradually add broth, whisking constantly to form a smooth paste. Add to beef mixture. Simmer for 5 minutes, or until slightly thickened. Remove bay leaves and cloves. Transfer beef mixture to casserole dish.
Mash potatoes with milk, margarine and chives. Spread evenly over meat. Bake for 10 minutes.
Calories 276
Protein 26 g
Carbohydrates 30 g
Cholesterol 32 mg
Total fat 3 g
Fiber 4 g
Sodium 285 mg
Source: The New American Heart Association Cookbook - 6th edition
Chicken and Broccoli in Mushroom Sauce
Vegetable Oil Spray
10 ounces fresh broccoli spears of 10-ounce package no-salt-added frozen broccoli spears
2 cups diced cooked chicken
SAUCE
1 tsp light margarine
8 oz fresh mushrooms sliced (2 1/2 to 3 cups)
1 1/3 cups Chicken Broth (low sodium)
5 -ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all purpose flour
1/4 cup sliced green onions (2 medium)
3 tbsp grated Parmesan cheese
Dash of nutmeg
TOPPING
1/4 cup fresh bread crumbs (1/2 slice bread)
2 tbsp finely snipped fresh parsley
1 tsp grated lemon zest
Lightly spray a 9 inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Coat mushrooms, covered, for 7 to 9 minutes, or until they've releated their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Calories 165
Protein 18g
Carbohydrates 12 g
Cholesterol 38 mg
Total fat 5 g
Fiber 2 g
Sodium 150 mg
Source: The New American Heart Association Cookbook - 6th edition
10 ounces fresh broccoli spears of 10-ounce package no-salt-added frozen broccoli spears
2 cups diced cooked chicken
SAUCE
1 tsp light margarine
8 oz fresh mushrooms sliced (2 1/2 to 3 cups)
1 1/3 cups Chicken Broth (low sodium)
5 -ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all purpose flour
1/4 cup sliced green onions (2 medium)
3 tbsp grated Parmesan cheese
Dash of nutmeg
TOPPING
1/4 cup fresh bread crumbs (1/2 slice bread)
2 tbsp finely snipped fresh parsley
1 tsp grated lemon zest
Lightly spray a 9 inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Coat mushrooms, covered, for 7 to 9 minutes, or until they've releated their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Calories 165
Protein 18g
Carbohydrates 12 g
Cholesterol 38 mg
Total fat 5 g
Fiber 2 g
Sodium 150 mg
Source: The New American Heart Association Cookbook - 6th edition
Recipes for the Week of September 6. 2009
I am going to post each recipe on it's own post (I hope) for easy access, along with the source and fresh ingredient list.
Low Salt Cooking
This blog has been created to keep track of low salt recipes and the required ingredients needed for each meal that is prepared for a family member with congestive heart failure. There are many good websites and books available with thousands of recipes. Keeping track of them is the difficult part....so this is an attempt to keep things together, and to be able to easily access the recipes that are the most well received.
"Bon Appetit!"
"Bon Appetit!"
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