500 Low Sodium Recipes by Dick Logue Read Free Book Online

only other things you need are some sautéed onions and peppers and some low sodium tortillas.
    ¼ cup (60 ml) olive oil
    ¼ cup (60 ml) red wine vinegar
    2 teaspoons (10 ml) Worcestershire sauce
    2 teaspoons (10 ml) lemon juice
    2 teaspoons (10 ml) lime juice
    ½ teaspoon black pepper
    1 teaspoon cilantro
    1 teaspoon cumin
    1 teaspoon garlic powder
    1 teaspoon dried oregano
    Mix ingredients together and use to marinate beef or chicken for at least 6 hours or overnight.
    Yield: 8 servings
    Nutritional Analysis
    Each with: 15 g water; 70 calories (84% from fat, 2% from protein, 14% from carb); 0 g protein; 7 g total fat; 1 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 3 g carb; 0 g fiber; 1 g sugar; 11 mg calcium; 1 mg iron; 17 mg sodium ; 69 mg potassium; 47 IU vitamin A; 10 mg vitamin C; 0 mg cholesterol
Soy Sauce Substitute
    No, it’s not real soy sauce. But I think you might be surprised how little you’ll notice the difference from the 300-mg-minimum-per-tablespoon stuff. This was sent to me by a reader of my email newsletter, who said it came from a
Better Homes and Gardens
low sodium cookbook. Ironically, that must be the only book they ever published that I don’t have. I usually make a double or triple batch. It keeps well in the refrigerator, and a half a cup never seems to go very far.
    2 tablespoons (28 ml) sodium-free beef bouillon
    2 teaspoons (10 ml) red wine vinegar
    1 teaspoon molasses
    ⅛ teaspoon ground ginger
    Dash black pepper
    Dash garlic powder
    ¾ cup (175 ml) water
    In a small saucepan, combine all ingredients and boil gently, uncovered, for about 5 minutes or until the mixture is reduced to ½ cup (120 ml). Store in the refrigerator. Stir before using.
    Yield: 8 servings
    Nutritional Analysis
    Each with: 24 g water; 11 calories (21% from fat, 11% from protein, 68% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 0 g fiber; 1 g sugar; 6 mg calcium; 0 mg iron; 22 mg sodium ; 21 mg potassium; 10 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Duck Sauce
    This very low sodium version of the classic Chinese condiment is really simple to make, since it starts with canned preserves.
    1 cup (320 g) plum preserves
    ½ cup (160 g) apricot preserves
    2 tablespoons (40 g) honey
    ⅔ cup (157 ml) cider vinegar
    1 clove garlic, minced
    Mix the ingredients in a saucepan; bring to a boil over medium heat. Cook for 5 minutes, stirring constantly. Store in a sterilized jar in the refrigerator.
    Yield: 20 servings
    Nutritional Analysis
    Each with: 16 g water; 72 calories (0% from fat, 1% from protein, 99% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 18 g carb; 0 g fiber; 15 g sugar; 6 mg calcium; 0 mg iron; 9 mg sodium ; 28 mg potassium; 16 IU vitamin A; 2 mg vitamin C; 0 mg cholesterol
Hoisin Sauce Substitute
    Another common Chinese condiment. This one can be used to add flavor to any stir-fry as well as in barbecue sauces and other uses.
    1 cup (235 ml) Soy Sauce Substitute (see recipe, page 53)
    1 clove garlic, minced
    1 teaspoon dried red pepper flakes
    2 teaspoons (10 g) low sodium ketchup
    1 teaspoon water, boiling
    1 teaspoon dried orange peel
    1 teaspoon sesame oil
    In a bowl, combine the soy sauce substitute, garlic, pepper, and ketchup. In a second bowl, combine the remaining ingredients. Let stand 15 minutes. Pour the second bowl into soy sauce mixture, blending thoroughly. Pour into jars. Cover and refrigerate.
    Yield: 18 servings
    Nutritional Analysis
    Each with: 10 g water; 6 calories (36% from fat, 7% from protein, 58% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 1 g sugar; 1 mg calcium; 0 mg iron; 1 mg sodium ; 26 mg potassium; 277 IU vitamin A; 16 mg vitamin C; 0 mg cholesterol
Teriyaki Sauce Substitute
    A typical Chinese/Japanese condiment that you can make on your