Over the last couple of weeks I’ve had requests to pull together some of my recipes that go easy on the salt. I found quite a few and this week lemon made the biggest appearance, but tonight’s featured recipes bring in a whole host of other flavors that make it easier to go lighter on the salt.
Reducing salt with out losing flavor can be managed with several steps. First of all, try to use fresh foods whenever possible. If you begin to read labels you’ll see many packaged foods contain extra fat, salt & sugar that you wouldn’t add if you prepared it fresh. And good, fresh ingredients bring their own flavors to a dish.
When you need to buy something, such as canned tomatoes or frozen vegetables, go with the no-salt version whenever possible. Then you can be in control of the sodium.
Adding flavors that enhance a dish is the key to cutting back on salt. Wine vinegars (especially on potatoes and meats), lemon juice (great for fish, vegetables and chicken), limejuice, and different spice mixes, including peppers, garlic, basil, rosemary, celery seeds, dill, toasted sesame seeds and citrus zest – go wild, try something new, you might surprise yourself – can transform a dish. You can also buy prepackaged spice mixes to shake on, just make sure to read the label looking for sodium content.
With all that in mind, I went searching through my recipes to find ones that used a dash less salt.
I started the week with Lemon Ricotta Pasta with Chicken and Spinach, recipe here.
This week’s dinner menu (pictured at top) is Cranberry Chicken and Lemon Cheese Cauliflower, click here for menu, recipes and shopping list.
JeffreyW makes a flavorful Shrimp,Ham and Kale in Garlic Lemon Sauce, recipe here.
And finally, click here for Grilled Lemon Salmon with Corn Pepper Relish.
For the pet lovers, lots of pictures of Bixby in the next Bixby Diaries installment here.
How about you, what do you use to spice up a dish? What’s on the menu this weekend?
Tonight I’m featuring a few recipes that bring in some sweet and spicy flavors. These beans and rice are a nice change-up from the standard Wash Day Beans and Rice I usually make.
Caribbean Jerk Beans & Rice
- 2 cups water
- 1 cup rice
- 1 tbsp olive oil
- ½ onion, chopped
- 1 stalk celery, chopped
- ½ green pepper, sliced
- 1 tsp crushed garlic
- 1 lb lean boneless pork, cubed in large pieces
- 14 oz can diced tomatoes
- salt to taste (this is a good recipe to substitute white wine vinegar for salt)
- pepper to taste
- ¼ to ½ tsp red pepper flakes
- 1 to 2 tsp Caribbean jerk spice (you can buy it or make your own, recipe below)
- ½ cup fresh chopped cilantro (Italian parsley works well in this recipe if you aren’t a fan of cilantro)
- 14 oz can black beans, drained and rinsed (or substitute dry beans, soaked and cooked)
saucepan & skillet
Add water & rice to saucepan, bring to a boil, cover, reduce heat and let simmer until all liquid is absorbed, about 20 minutes. Heat oil in skillet, add pork and brown on all sides for 5 minutes, add onion, celery, pepper & garlic, sauté for additional 5 minutes. Add tomatoes & spices. Let simmer 15 minutes, add cilantro, black beans and simmer additional 5 minutes, until beans are heated through. Add cooked rice & mix thoroughly.
Caribbean Jerk Seasoning
- 2 tablespoons dried onion flakes
- 1 tablespoon garlic powder
- 4 teaspoons crushed dry thyme leaves
- 2 teaspoons ground allspice
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
- 1 tablespoon brown sugar
- 2 teaspoons black pepper
- 1 teaspoon cayenne pepper
Blend together and store tightly covered (I keep old spice jars around for mixtures like this)
- 8 cups shredded green cabbage
- 1-1/2 large mangoes, peeled, pitted and diced
- ½ medium red bell pepper, thinly sliced
- ½ medium yellow bell pepper, thinly sliced
- 6 green onions, thinly sliced
- ¼ cup chopped fresh cilantro
Combine cabbage, mangoes, bell peppers, green onions and cilantro in large bowl; stir gently to mix. Add Orange-Mango Dressing; toss gently to coat. Serve, or store in refrigerator up to 1 day.
- ½ mango, peeled, pitted and cubed
- 6 ounces plain nonfat yogurt
- ¼ cup frozen orange juice concentrate (not diluted with water)
- 3 tablespoons limejuice
- ½ to 1 jalapeño pepper, stemmed, seeded and rough chopped
- 2 tsp minced fresh ginger (substitute 1/2 tsp ground ginger if desired)
Place mango in food processor; process until smooth. Add remaining ingredients; process until smooth.
That’s it for this week. Have a great weekend – TaMara
Katie was enjoying the first snow free day a little too much. It’s a good thing she got her ya yas out because we got more snow:It started out with a little sleet but that turned to snow and that fell all day and didn’t taper off till after dark.
Not quite six inches. I got out on the tractor today and bladed the drive.One of Mrs J’s fortified carrot cakes was reward for my labors. It’s a box mix with extra shredded carrot, raisins, and crushed pineapple. Mmm… moist and sweet, especially with the toasted coconut on the cream cheese icing. There’s a little orange zest sprinkled on there, too. Smelled great!Quesadillas with egg, roasted pork, and cheddar garnished with sour cream and a nice hot sauce.Ginger Boy oversees doggie dinner prep. Mrs J buys dry kibble and leavens it with her own blend of goodies. She adds cooked chicken, rice, cottage cheese, green beans, sweet potatoes, liver, and ground beef in varying proportion, cooking it up in big pots and freezing it in plastic containers. The pups love it so she must be doing it right.A stir fry with chicken and various veggies over yellow rice. Not bad but far from my best effort.
I saw this photo at another site and thought right away of TaMara’s new pup. I have no idea who this is or where it was taken but the scant info that accompanied the picture says that he is a wolf hybrid. This started out as an underexposed picture of a black kitty with interesting eyes. I played around in a photo editor until there was little left except for the eyes. I am easily amused.I had all those baked chicken thighs left over and a new-to-me pasta shape to try out so this dish made a lot of sense. The sauce is the chicken in a cheese sauce made with muenster and Parmesan. The broccoli works well in there, I think. The pasta is trottole, which means top – the spinning toy, not this side up. Feel free to correct me if that’s wrong in some way.Toby rests up atop the sofa in the front room. That spot is a fave of all our kittehs, especially when Kitteh Momma (Mrs J) is on it. There’s room for three or four up there but the practical limit seems to be two.Ginger takes his turn.
Orange chicken is one of our favorites but for whatever reason we don’t do it that often. I’ve been getting navel oranges at the local Kroger store that are very good, nice and sweet, so I was disappointed when they didn’t have any the last trip we made. They did have a sack of regular oranges so I bought those. Alas, they weren’t as good as the navels, a little too acidic for my taste. Perfect for cooking, though! I like RasaMalasia for their take on Asian cuisines and that is where this recipe came from.I used chicken breast meat for this one but boneless skinless thigh meat would be great. I’m using a deep cast iron skillet for this batch, keeping an eye on the temperature with a thermometer. I kept the temps around 350 for this, and added the chicken a piece at a time so it wouldn’t clump together. Take the pieces out with a slotted spoon as they reach the color you are looking for and drain them on paper towels.While the last of the chicken was frying I started the orange sauce in another pan. Bring it to a simmer and check the taste, add cornstarch in a slurry if it’s too thin. Keep an eye on the other pan so you don’t overcook those last few chunks.When you are ready to serve, dump the chicken into the pan with the sauce……and flip it a bit to coat everything. I waited until the rice cooker told me the jasmine rice was ready before I took this step.And now for a different orange… LOL! The crittercam caught Ginger Boy trying to sneak up on a Cardinal. I can assure you no birds were harmed during the making of this wildlife cameo.Blueberry muffins! Google told me that a yellow cake mix would work just fine for these, and Mrs J turned out these after getting the specifics from here. (ProTip: these are filled just a wee bit too full.)I noticed that the recipe didn’t include any information on the yield. It definitely makes more than eight, a dozen might be the right number. The crumble topping was good on these. We give them two thumbs up!
I make these every year and they disappear quickly. This year was no different. Not all my pumpkin creations are a success. Playing around with an oatmeal pumpkin cookie, I came up with an inedible concoction. Luckily Bixby and his playmates were not quite so discerning, so it wasn’t a complete waste of ingredients. I was glad to whip a batch of squares up after that to restore my faith in my own cooking.
- 4 eggs
- 1-2/3 cup sugar
- 1 cup oil or butter
- 15 oz can pumpkin (not pie filling)
- 2 cups flour
- 2 tsp baking powder
- 2 tsp cinnamon
- 1 tsp salt
- 1 tsp baking soda
- 2 tsp pumpkin spice (less if desired, I like them spicy)
mixing bowl & 13×9 baking dish, greased
Beat eggs, sugar, butter & pumpkin together, add dry ingredients, mixing well. Spread into baking dish, bake at 350° for 25-30 minutes. Cool & frost (frosting below). These are rich, so I would cut them into at least 24 squares.
- 16 oz cream cheese, room temp
- 2 tsp vanilla extract
- 3-3/4 cups powdered sugar
Mix together cream cheese, sugar & vanilla. Mix until smooth.
You can frost & freeze in an air-tight container for up to 2 weeks. Enjoy.
Originally posted 10/2011
I could have easily called it lemon garlic ginger honey sticky chicken because all of those played a role in the dish. This started with boneless thighs and a couple of lemons and evolved from there. I started thinking sticky chicken because I have done that and had good luck. Mix the juice from two lemons, the zest of one lemon, a couple good squeezes of honey, grated fresh ginger root, grated garlic, some brown sugar, and a slug of soy sauce and use it as a marinade for the chicken. I chopped the chicken into one inch pieces but it would be fine to leave them whole. Let it marinate for an hour then array the chicken on a foil lined baking tray and let it brown in a 400 degree oven, about 30 minutes. Turn once to brown both sides.
While the chicken is cooking, add more lemon juice, honey, and soy sauce to the remaining marinade in a small sauce pan, heat to boiling, turn down to a simmer, and thicken with a cornstarch slurry. I added a couple tablespoons of chili garlic paste to add some zing. When the chicken is nicely browned toss with the thickened sauce and serve over rice. I added steamed broccoli for this dish but it can be served on the side.