500 Low Sodium Recipes by Dick Logue Read Free Book Online Page A

own. If you don’t have gingerroot, get some … or use 1/2 teaspoon of ground ginger.
    1 cup (235 ml) Soy Sauce Substitute (see recipe, page 53)
    2 teaspoons (10 ml) sesame oil
    2 teaspoons (10 ml) sake
    ½ cup (100 g) sugar
    3 cloves garlic, crushed
    1 teaspoon gingerroot, minced
    Dash black pepper
    Combine all ingredients in a saucepan and heat until sugar is dissolved. Store in the refrigerator.
    Yield: 20 servings
    Nutritional Analysis
    Each with: 1 g water; 35 calories (36% from fat, 0% from protein, 63% from carb); 0 g protein; 1 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 5 g carb; 0 g fiber; 5 g sugar; 1 mg calcium; 0 mg iron; 0 mg sodium ; 4 mg potassium; 0 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
    Tip: You can substitute sherry or mirin, a sweet Japanese rice wine, for the sake.
Sweet and Sour Sauce
    This sauce can be used either on meat and vegetables or as a dipping sauce.
    ⅓ cup (80 ml) white vinegar
    ½ cup (115 g) brown sugar
    4 teaspoons (21 g) no-salt-added tomato paste
    ¾ cup (175 ml) water, divided
    2 teaspoons (3 g) cornstarch
    Mix together the vinegar, sugar, tomato paste, and 1/2 cup (120 ml) of the water. Bring to a boil in a small saucepan. Stir together the cornstarch and remaining water. Add to the other ingredients and continue cooking and stirring until thickened.
    Yield: 6 servings
    Nutritional Analysis
    Each with: 51 g water; 90 calories (0% from fat, 2% from protein, 97% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 23 g carb; 1 g fiber; 20 g sugar; 21 mg calcium; 1 mg iron; 19 mg sodium ; 188 mg potassium; 166 IU vitamin A; 2 mg vitamin C; 0 mg
    Tip: If you are adding pineapple to the dish, replace part of the water with the pineapple juice.
Oyster Sauce
    A low sodium version of the traditional Chinese sauce.
    16 ounces (455 g) oysters
    ½ teaspoon lemon juice
    1 ½ cups (355 ml) water, divided
    1 ½ teaspoons low sodium chicken bouillon
    2 teaspoons (10 ml) Soy Sauce Substitute (see recipe, page 53)
    ¼ teaspoon black pepper
    Drain the oysters, reserving the liquid. In a preheated wok or skillet, combine the oysters, lemon juice, and ½ cup (120 ml) of the water. Poach for 15 seconds. Transfer to a blender and grind coarsely. In the wok, combine the bouillon and remaining water. Turn the heat to medium and bring to a slow boil. Turn to low and stir in the oyster mixture and remaining ingredients. Simmer for 5 minutes, stirring occasionally. Transfer to bottles or other containers. May be stored in the refrigerator for up to a week or frozen.
    Yield: 44 servings
    Nutritional Analysis
    Each with: 17 g water; 6 calories (23% from fat, 35% from protein, 42% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 5 mg calcium; 1 mg iron; 27 mg sodium ; 15 mg potassium; 8 IU vitamin A; 1 mg vitamin C; 3 mg cholesterol
    Tip: A convenient way to store this sauce is to freeze it in ice cube trays so that you can take out a small quantity at a time.
Chinese Mustard
    There is nothing particularly fancy or difficult about making Chinese mustard. You just stir it up and let it sit to build up flavor.
    ¼ cup (36 g) dry mustard
    1 teaspoon sugar
    ¼ cup (60 ml) water, boiling
    2 teaspoons (10 ml) vegetable oil
    Combine mustard and sugar; stir in water and oil. Let stand 8 hours before serving. Store in refrigerator.
    Yield: 16 servings
    Nutritional Analysis
    Each with: 4 g water; 9 calories (74% from fat, 9% from protein, 17% from carb); 0 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 3 mg calcium; 0 mg iron; 0 mg sodium ; 7 mg potassium; 3 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Fish Sauce
    A sauce used in many Asian recipes.
    2 cups (475 ml) water
    1 pound (455 g) flounder fillets
    2 teaspoons (10 ml) low sodium chicken