Low sodium diet has become more and more popular as more people are seeking healthy lifestyle and eating healthy cuisine. Too much sodium in your body may lead to hypertension and high blood pressure. Reduce sodium in your diet will be beneficial to your body and therefore having a low sodium diet can lead to better health. It is important that you lower the total amount of sodium that you eat to about 2,000mg (2g) a day. These low sodium recipes will help you to cook low sodium foods.
1. Low Sodium Chicken Fajitas Recipe
This low sodium chicken recipe is perfect for those who want to eat a healthy low sodium diet. This low sodium recipe to cook chicken fajitas can serve 4 person.
Ingredients:
450g (14 1/2 oz) skinned chicken breasts, sliced into thin strips
4 soft flour tortillas
3/4 tablespoon olive oil
3/4 large-sized red pepper, cored, deseeded and thinly sliced
2 medium-sized red onion, thinly sliced
2 medium-sized yellow pepper, cored, deseeded and thinly sliced
1/4th teaspoon mild chili powder
1/8th teaspoon cumin
1/4th teaspoon paprika
1/4 iceberg lettuce, finely shredded
1/4th oregano
guacamole, to serve
tomato salsa
425g (14oz) small vine-ripened tomatoes
1/2 large-sized red onion, finely chopped
2 garlic cloves, crushed
large handful of chopped fresh coriander leaves
freshly ground black pepper
Preparation time: 20 minutes
Cooking time: 15 minutes
Method:
Slice chicken breasts into thin strips.
Prepare tomato salsa. Mix the red onion, tomatoes, garlic and coriander leaves in a bowl. Season with black pepper, then cover and chill for 35 minutes to allow the flavors to build up.
Heat the oil in a big nonstick frying pan. Put in the onion and peppers and stir-fry for 2 minutes. Put in the chicken, paprika, chilli powder, cumin and oregano and continue to cook for a another 5 minutes.
Make sure chicken is cooked through.
Wrap the tortillas in foil and warm in the oven for 4 minutes.
Spoon 1/4 of the chicken mixture into the centre of each tortilla, put in a couple of tablespoons of tomato salsa and the shredded lettuce.
Roll up and serve this low sodium chicken fajitas dish warm, accompanied by guacamole.
Nutritional values: 0.22g sodium, 318 calories, 7.8g fat, 6.1g fibre
2. Low Sodium Fish Casserole Recipe
A great low sodium Mediterranean fish casserole recipe that is both delicious and healthy. This low sodium fish recipe contains a rich source of potassium which will help to offset the effects of salt on blood pressure. This low sodium recipe can serve 4 person and suits a low sodium diet person.
Ingredients:
700g (1 lb 7 oz) skinless firm white fish fillets (such as cod, haddock or halibut)
3/4 tablespoon sun-dried tomato paste
2 x 400g (13 oz) cans chopped tomatoes
3 medium-sized red peppers, cored, deseeded and sliced into thin strips
1 3/4 tablespoons olive oil
1 1/4 large fennel bulb, sliced thinly
2 1/4 large garlic cloves, crushed
1 large-sized sliced red onions
75g (3 oz) pitted black olives, rinsed well and drained
50ml (2 fl oz) Pernod
freshly ground black pepper
thyme, to garnish
Preparation time: 15 minutes
Cooking time: 30 minutes
Method:
Cut the fish fillets into bit-sized pieces.
Heat the oil in a shallow flameproof casserole dish and add in the garlic and onions. Cover and fry slowly for about 12 minutes. Make sure onions become soft. Put in the peppers and fennel and cook, stirring, for 2 minutes under low heat.
Put in the canned chopped tomatoes, tomato paste, Pernod and black pepper.
Bring to the boil, lower heat and simmer, uncovered, for 16 minutes or until the fish is just cooked.
Put in the olives and serve this low sodium Mediterranean fish casserole garnished with thyme.
Nutritional values: 321 calories, 0.67g sodium, 11.2g fat, 5.4g fibre
3. Low Sodium Spring Vegetable And Herb Frittata
This famous low sodium recipe is full of iron and vitamins and can serve 4 person. The asparagus which is rich in potassium is excellent for controlling blood pressure and will be very popular for those on a low sodium diet.
Ingredients:
250g (8oz) frozen or fresh peas
250g (8oz) asparagus
1 1/4 tablespoon olive oil
9 large eggs
1 1/4 bunch of spring onions, sliced thinly
1 3/4 tablespoons chopped parsley
1 3/4 tablespoons chopped chives
1 3/4 tablespoons semi-skimmed milk
Preparation time: 12 minutes
Cooking time: 18 minutes
Method:
Chopped asparagus into bite-sized pieces.
Cook the asparagus and peas in a saucepan of boiling water. Make sure asparagus becomes tender. Drain well.
Beat the eggs with the milk then put in the drained cooked vegetables and the chopped herbs.
Heat the oil in a frying pan. Add in the egg mixture and cook over a medium heat for 8 minutes or until the eggs are almost set.
Place the frying pan under a preheated grill and cook for another 4 minutes or until the frittata is brown on top and completely set.
You are now ready to serve the low sodium spring vegetable and herb frittata.
Nutritional values: 299 calories, 0.21g sodium, 18.8g fat, 4.3g fibre
Tags: low sodium, low sodium diet, low sodium recipes, sodium
