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Cooking Without a Grain of Salt

Overview

Putting down the saltshaker is just the first step....

Experts agree that a low-sodium diet can decrease the risk of heart disease, migraines, diabetes, and osteoporosis.

But to significantly reduce the salt in your diet, you must learn how to spot the hidden sodium in frozen foods, canned goods, and ...
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Overview

Putting down the saltshaker is just the first step....

Experts agree that a low-sodium diet can decrease the risk of heart disease, migraines, diabetes, and osteoporosis.

But to significantly reduce the salt in your diet, you must learn how to spot the hidden sodium in frozen foods, canned goods, and popular recipes.

Fully revised and updated using the latest medical research, Cooking Without a Grain of Salt is a nutrition guide and cookbook all in one. It's filled with useful tips on how to limit sodium without sacrificing flavor—as well as savory recipes that will help you put your healthy, low-salt lifestyle into action.

From Stuffed Mushrooms and Double Corn Biscuits to Pork Medallions in Pesto, Grilled Tuna with Salsa, and Pasta Primavera, Cooking Without a Grain of Salt lets you enjoy all the dishes you love while forming healthy eating habits for years to come..
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Product Details

  • ISBN-13: 9780553234183
  • Publisher: Random House Publishing Group
  • Publication date: 12/1/1982
  • Format: Mass Market Paperback

Read an Excerpt

Poultry and Game

Chicken really benefits from flavors imparted before the cooking process begins--so many of the recipes that follow feature marinades. Experiment with herbs and spices you add to the liquid. We suggest a few combinations: crumbled rosemary, marjoram, and sage; cumin, ginger, and turmeric; tarragon, dill, and thyme; oregano, basil, and cayenne pepper. The Condiments and Sauces section offers additional marinade recipes, basting sauces, and herb butters.

Try rubbing combinations of dried herbs and spices directly into the meat several hours before cooking--these "rubs" infuse the dish with a rich, but subtle taste. Add a squeeze of lemon juice and an extra sprinkle of fresh herbs right before serving to keep the flavors at their fullest.
Please note that all nutritional information refers to 1 serving size.

Roast Chicken

1 4-lb. roasting chicken
3 tablespoons unsalted butter
1 teaspoon dried tarragon
1 tablespoon lemon juice
Piece of lemon peel

Have chicken at room temperature. Rub chicken with 2 tablespoons of the butter, tarragon, and lemon juice. Place 1 tablespoon of butter and lemon peel inside the chicken. Roast chicken uncovered in oven at 300 degrees until tender, basting often. Chicken requires 30 to 35 minutes per pound. Instead of lemon peel and butter, a piece of low-sodium bread fried in unsalted butter and rubbed with garlic may be substituted. Serves 6.

Variation: Put a green pepper or onion in the cavity of the chicken before roasting.

Calories. . . 219
Protein. . . 25 g.
Fat. . . 12 g.
Carbohydrate. . . tr
Saturated Fat. . . 5 g.
Sodium. .. 61 mg.
Cholesterol. . . 88 mg.
Potassium. . . 213 mg.

Broiled Chicken

1 2-lb. broiler, quartered
1 clove garlic
Pepper to taste
1/2 teaspoon tarragon, thyme, or rosemary
1 cup hot water
2 tablespoons unsalted butter

Rub chicken with garlic. Brown quickly on both sides under hot broiler. Place chicken in baking dish and season with pepper and tarragon. Bake in 350-degree oven and baste with hot water and butter until tender. Serves 4.

Calories. . . 220
Protein. . . 26 g.
Fat. . . 12 g.
Carbohydrate. . . 1 g.
Saturated Fat. . . 5 g.
Sodium. . . 63 mg.
Cholesterol. . . 88 mg.
Potassium. . . 220 mg.

Chicken with Almond Rice

2 whole chicken breasts
6 tablespoons olive oil
2 tablespoons minced onion
8 mushrooms, sliced
1 tablespoon lemon juice
11/2 cups low-sodium chicken-flavored broth
Pepper to taste
3/4 cup uncooked rice
1/3 cup slivered blanched unsalted almonds

Preheat the oven to 300 degrees. Brown chicken breasts in oil. Remove and drain on paper towels. Sauté onion in oil remaining in pan. Add mushrooms and lemon juice and sauté 3 minutes longer. Add chicken-bouillon mixture, pepper, and rice. Bring to a boil and simmer 3 minutes more. Stir in almonds. Place rice mixture in oiled casserole. Top with chicken. Cover and bake 45 minutes. Serves 4.

Calories. . . 545
Protein. . . 31 g.
Fat. . . 32 g.
Carbohydrate. . . 33 g.
Saturated Fat. . . 5 g.
Sodium. . . 66 mg.
Cholesterol. . . 74 mg.
Potassium. . . 640 mg.

Herb Chicken

1 chicken, 3 to 3 1/2 lbs., cut in pieces
1 teaspoon marjoram
1 teaspoon thyme
1 tablespoon chopped parsley
Freshly ground black pepper
4 tablespoons unsalted butter

Wash and dry chicken. Place in greased low baking dish, and sprinkle with marjoram and thyme. Let stand 1 hour. Sprinkle with parsley and pepper. Dot with butter. Bake in 400-degree oven for 35 to 45 minutes or until tender. Breast meat has less sodium. For company, heat pineapple chunks and place under chicken. Serves 4.

Herb chicken/breast:
Calories. . . 271
Protein. . . 26 g.
Fat. . . 18 g.
Carbohydrate. . . 1 g.
Saturated Fat. . . 9 g.
Sodium. . . 62 mg.
Cholesterol. . . 103 mg.
Potassium. . . 222 mg.

Herb chicken/leg:
Calories. . . 301
Protein. . . 22 g.
Fat. . . 23 g.
Carbohydrate. . . 1 g.
Saturated Fat. . . 10 g.
Sodium. . . 76 mg.
Cholesterol. . . 110 mg.
Potassium. . . 205 mg.


Chicken Cacciatore

3 whole chicken breasts, split
1/4 cup olive oil
1 onion, chopped fine
2 tablespoons chopped green pepper
1/2 cup dry white wine
1 bay leaf
1/4 teaspoon rosemary
1/4 teaspoon basil
4 fresh tomatoes cut in small pieces or 2 cups canned low-sodium tomatoes
1 clove garlic, minced
Pepper to taste

Sauté chicken in olive oil for about 20 minutes or until brown. Remove to platter. Cook onion and green pepper until transparent. Stir in wine, add remaining ingredients, and cook for about 15 minutes or until tender. Serves 6.

Calories. . . 286
Protein. . . 26 g.
Fat. . . 16 g.
Carbohydrate. . . 6 g.
Saturated Fat. . . 3 g.
Sodium. . . 72 mg.
Cholesterol. . . 72 mg.
Potassium. . . 441 mg.


Chicken Marengo

Marengo is the name of a village in Italy where Napoleon defeated the Austrians on June 14, 1800. Maybe this recipe explains why Napoleon said, "An army marches on its stomach."

1 4-lb. frying chicken cut up in serving pieces
4 tablespoons olive oil or vegetable oil
2 tablespoons flour
1/2 cup water
1/2 cup dry white wine
1 garlic clove, minced
Small bay leaf
1/4 teaspoon thyme
2 tablespoons chopped parsley
1 tablespoon canned low-sodium tomato paste (or fresh tomatoes may be used)
8 large mushrooms
Pepper to taste

Sauté chicken in oil in deep pan. Turn frequently so it is golden brown and crisp. Remove chicken. Stir flour in drippings. Add water and wine, and blend well. Add garlic, herbs, tomato paste, and mushrooms. Season with pepper. Replace chicken in sauce, cover pan, and simmer 1 hour.

In place of wine, water, and tomato paste, 2 cups of canned low-sodium tomatoes may be used. Serves 6.

Calories. . . 280
Protein. . . 26 g.
Fat. . . 16 g.
Carbohydrate. . . 4 g.
Saturated Fat. . . 3 g.
Sodium. . . 65 mg.
Cholesterol. . . 72 mg.
Potassium. . . 351 mg.

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