Sodium is found in everything we eat. Unfortunately, too much sodium is not a good thing. In fact, a high-sodium diet can take a terrible toll on your health, increasing your chances of having high blood pressure, a heart attack, stroke, or other cardiovascular disease. The good news? By cutting back on your daily sodium intake, you can keep your heart running at its healthiest. We’ve compiled 7 superb low-sodium recipes that will be a hit at your dinner table.
1. Lime-Honey Glazed Chicken
Eating Well‘s low-sodium recipe consists of a tangy lime-honey marinade that’s used as a glaze for your chicken. Make sure you don’t let your chicken marinate longer than 2 hours, though – over-marinating can change the texture of the chicken. This recipe, which yields 8 servings, contains 366 milligrams of sodium.
- 6 tablespoons honey
- 6 tablespoons reduced-sodium soy sauce
- 2 teaspoons freshly grated lime zest
- 6 tablespoons lime juice
- 1 teaspoon crushed red pepper
- 4 (6-ounce) bone-in chicken thighs, skin and excess fat removed
- 2 (12-ounce) bone-in chicken breasts, skin and excess fat removed, cut in half crosswise
Directions: Mix honey, soy sauce, lime zest, lime juice, and crushed red pepper in a large bowl. Add chicken pieces; stir to coat. Cover and refrigerate for 2 hours, stirring occasionally. About 20 minutes before you are ready to grill, preheat a gas grill (with all burners lit) to 400 degrees Fahrenheit or build a fire in a charcoal grill and let it burn down to medium heat (about 400 degrees Fahrenheit). If using a gas grill, turn off 1 burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Remove the chicken pieces from the marinade; reserve marinade. Place bone-side down, with the thick part of the meat facing up, on the unheated side of the grill rack. Close the lid and roast undisturbed for 25 minutes.
Meanwhile, place the marinade in a small saucepan over medium-high heat and boil until reduced by about half and thickened to a glaze, 8 to 10 minutes. Rotate the chicken to other spots on the unheated portion of the grill to ensure even cooking and lightly brush with some of the glaze. Cover and continue roasting, basting once more about halfway through cooking, until an instant-read thermometer inserted into the center of the meat without touching bone registers 165 degrees Fahrenheit, 10 to 20 minutes more.
2. Rosemary Pork Roast with Vegetables
There’s hardly any salt in this dish, yet it is still rich with flavor. Taste of Home‘s recipe, which yields 8 servings, only contains 92 milligrams of sodium.
- 2 garlic cloves, minced
- 5 teaspoons dried rosemary, crushed
- 4 teaspoons dried marjoram
- ½ teaspoon pepper
- 1 boneless pork loin roast (2½ pounds), trimmed
- 8 small red new potatoes, quartered
- 1 pound fresh baby carrots
- 1 tablespoon vegetable oil
Directions: In a small bowl, combine garlic, rosemary, marjoram, and pepper; set aside 1 tablespoon. Rub remaining mixture over roast; place in a shallow roasting pan. Combine potatoes, carrots, and oil in a large resealable plastic bag. Add reserved spice mixture and toss to coat. Arrange vegetables around roast. Cover and bake at 325 degrees Fahrenheit for 1 hour. Uncover and bake 1 hour longer or until a meat thermometer reads 160 to 170 degrees Fahrenheit. Let stand for 10 minutes before slicing.
3. Oven-Baked Salmon
Your salmon will taste fresh, moist, and tender after using Food Network‘s recipe. The toasted almond parsley salad, a combination of parsley, almonds, red wine vinegar, and capers, adds depth and flavor to this savory dish. The recipe yields 4 servings and contains 170 milligrams in each.
- 12-ounce salmon fillet, cut into 4 pieces
- Coarse-grain salt
- Freshly ground black pepper
Toasted Almond Parsley Salad
- 1 shallot
- 1 tablespoon red wine vinegar
- Coarse-grain salt
- 2 tablespoons capers, rinsed
- 1 cup fresh flat-leaf parsley
- ½ cup toasted almonds
- Extra-virgin olive oil
Directions: Preheat oven to 450 degrees Fahrenheit. Season salmon with salt and pepper. Place salmon, skin side down, on a nonstick baking sheet or in a nonstick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad.
To prepare the salad, mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes. Roughly chop the capers, parsley, and almonds and add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.
4. Italian Lentil and Broccoli Stew
Veggies, tasty seasonings, and vegetable broth create a dinner that is nutritious and low in sodium. Prevention‘s recipe, which serves 4, has 313 milligrams of sodium in each serving.
- 1 small onion, finely chopped
- 1 small carrot, finely chopped
- 2 cloves garlic, minced
- 2 teaspoon olive oil
- 2 cups reduced-sodium vegetable broth or water
- 1 cup dried green or brown lentils
- 1 teaspoon dried oregano
- ¼ teaspoon red-pepper flakes
- 6 cups broccoli florets
- 16 large pitted green olives, slivered
- 4 teaspoons shredded Parmesan
Directions: Combine onion, carrot, garlic, and oil in medium saucepan. Cover and cook over medium heat until vegetables start to soften, about 5 minutes. Stir in broth, lentils, oregano, and pepper flakes. Cover and bring almost to a boil. Reduce to a simmer and cook until lentils are tender, about 20 minutes. Add broccoli. Cover and simmer until broccoli is crisp-tender, about 5 minutes. Stir in olives. Add more water, if necessary, to thin the stew to the desired consistency. Serve sprinkled with cheese.
5. Penne with Walnuts and Peppers
This vegetarian dinner dish is packed with antioxidants and is high in fiber and low in sodium. Could your evening meal possibly get any better than this? The rosemary, parsley, and pepper provide great flavor and seasoning, ensuring you won’t need to reach for the salt shaker. This Better Homes and Gardens recipe yields 4 servings, with each containing 7 milligrams of sodium.
- 6 ounces dried whole-wheat or multigrain penne or rotelle pasta
- 1 tablespoon olive oil
- ¼ cup walnuts, coarsely chopped
- 4 large cloves garlic, thinly sliced
- 2 medium green, red, and/or yellow sweet peppers, seeded and cut lengthwise into bite-size strips
- 1 small red onion, cut into thin wedges
- 1 cup halved red or yellow cherry or grape tomatoes
- ¼ cup snipped fresh parsley
- 2 teaspoons snipped fresh rosemary or ½ teaspoon dried rosemary, crushed
- ¼ teaspoon coarsely ground black pepper
- 2 tablespoons grated Parmesan cheese (optional)
Directions: Cook pasta according to package directions. Drain and set aside. Meanwhile, in a large skillet, heat oil over medium heat. Add walnuts and garlic. Cook about 2 minutes or until light brown, stirring frequently. Add sweet peppers and red onion. Cook for 5 to 7 minutes or until vegetables are crisp-tender, stirring frequently. Add tomatoes; cook and stir until heated through. Stir in parsley, rosemary, and black pepper. Put pasta in a large shallow bowl. Top with walnut-pepper mixture; toss gently to coat. If desired, sprinkle with Parmesan cheese.
6. Maple-Glazed Pork with Mashed Sweet Potatoes and Parsnips
Family Circle won’t let you down with this recipe, which yields 4 servings and has 246 milligrams of sodium in each. The pork tenderloin’s black pepper blend provides the perfect flavor, while the sweet potatoes and parsnips provide a mouthwatering and healthy side.
- 1 pork tenderloin (about 1¼ pounds)
- 1¼ teaspoons smoked black pepper blend
- 3 tablespoons maple syrup
- 8 ounces parsnips, trimmed, peeled and cut into ¼-inch-thick half-moons
- ½ cup low-sodium chicken broth
- 1½ pounds sweet potatoes, peeled and cut into ¼-inch-thick half-moons
Directions: Heat oven to 400 degrees Fahrenheit. Heat a large oven-safe nonstick skillet over medium-high heat. Pat pork dry with paper towels and rub with ¾ teaspoon of the black pepper blend. Place pork in skillet and cook for 2 minutes per side or until browned. Transfer pork to oven and roast at 400 degrees Fahrenheit for about 25 minutes or until internal temperature registers 155 degrees Fahrenheit on an instant-read thermometer. Brush pork with 1 tablespoon of the maple syrup twice during last 10 minutes of cook time.
While pork is cooking, heat a medium-size saucepan over medium heat. Add parsnips to saucepan; coat generously with nonstick cooking spray. Cover and cook, stirring occasionally, for 10 minutes or until browned. Add broth, sweet potatoes, and ¼ cup water to saucepan. Cook, covered, for about 23 minutes, stirring occasionally, or until liquid has been absorbed. Gently mash. Stir in remaining 2 tablespoons maple syrup and ½ teaspoon black pepper blend and serve with pork.
7. Corn Chowder With Sausage
One serving of Health‘s corn chowder has 133 milligrams of sodium, 11 grams of protein, and 188 calories. Now that’s a dinner you can feel good about! This fiber-filled soup is a comforting and tasty way to end a long, hard day. Enjoy!
- 1 tablespoon butter
- ½ cup finely chopped onion
- 2 cups cubed and peeled Yukon gold potato
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 2 cups fat-free, reduced-sodium chicken broth
- 1 cup water
- 2 cups frozen whole-kernel corn, thawed
- ½ package (about 6 ounces) spicy, low-fat chicken sausage, sliced
- ½ cup 2 percent reduced-fat milk
- ¼ cup reduced-fat shredded cheddar cheese
- 2 tablespoons chopped fresh flat-leaf parsley
Directions: Melt butter in a large saucepan over medium heat. Add onion; cook 2½ minutes or until soft. Stir in potato and next 5 ingredients (through corn); bring to a boil. Reduce heat, and simmer 15 minutes or until potato is soft. Remove 2 cups, purée, and return to pan. Stir in sausage and milk over low heat; cook until thick, about 5 minutes. Remove from heat. Garnish with cheese and parsley.