In a saucepan, sauté onion in butter until soft. Add orange juice and bread cubes and mix well. Cut a pocket in each chop, leaving about 1/2 inch intact around 3 sides. Stuff bread mixture into chops, sealing opening with a toothpick. Grill over medium heat, turning occasionally until done.
Yield: 4 Servings
Sodium Category: LowSodium
Tuna steaks tend to get tough if you cook them too long, so take them off the grill while they are still pink in the center to keep them juicy
1 lb Tuna Steaks
1/2 c Balsamic Vinegar
2 T Sugar
1 T Italian Seasoning
1/2 t Garlic Powder
1 T Olive Oil
1 T Lemon Juice
Combine all ingredients except tuna and lemon juice and pour in a glass baking dish. Add tuna and marinate 15 minutes, turned frequently. Heat grill to high. Place fish on grill and grill until medium doneness, about 3 minutes per side. Place on serving plates and squeeze lemon juice over.
Yield: 4 Servings
Sodium Category: LowSodium
You can get the same kind of extra juiciness that the commercial meat packers are doing while saving lots of sodium by injecting your own turkey. Using a low sodium chicken broth adds almost no sodium per serving. You can find injectors in the gadget aisle of many large supermarkets or any kitchen supply store or buy one online somewhere like cooking.Com for only a few dollars. Starting the cooking at a high temperature seals in the juices and gives you a nice juicy skin.
12 lb Turkey
1 c Low Sodium Chicken Or Turkey Broth
Preheat oven to 500F. Using a hypodermic needle or baster-injector to inject the broth into the turkey. Put turkey in the oven. Let cook for 20 minutes or until the exterior is crisp, but not golden brown. Reduce heat to 375F. Let bird roast until finished.
Yield: 24 Servings
Sodium Category: LowSodium
Sodium 83 mg
A quick and easy way to shredded beef barbecue sandwiches for dinner. Put this in the slow cooker and some rolls in the bread machine and when you get home, dinner will be almost done.
2 lb Beef Chuck
1 lg Onion
1/2 t Liquid Smoke
1 c Salt Free Barbecue Sauce
Slice onion and place in bottom of crockpot. Place beef on top. Drizzle liquid smoke over. Cook on low 10-12 hours. Remove meat and onion, drain and shred. Add sauce and mix well.
Yield: 6 Servings
Sodium Category: LowSodium
Sodium 111 mg
Somewhat spicy grilled fish fillets. We prefer this with plain brown rice to help balance the more intense flavor of the fish.
2 lb Fish fillet
1 t Tabasco sauce
2 T Dill
4 T Scallion,Chopped
4 T Green Bell Peppers,Chopped
4 T Red Bell Peppers,Chopped
1 t file powder
1 c sauterne wine
Lay fillets in a pan that you have sprayed liberally with no stick vegetable oil spray. Mix remaining ingredients together. Pour this mixture over the fish. Cover the pan and marinate for 2-6 hours. Broil fish in oven or grill
Yield: 6 Servings
Sodium Category: LowSodium
Sodium 107 mg
1 1/2 lb Round Steak
1 T Vinegar
2 T Flour
1/4 t Black Pepper
2 T Oil
3 Onions,Sliced
3/4 c Water
2 t Low Sodium Beef Bouillon
1 sm Cabbage
Combine flour and pepper. Coat meat with mixture. Brown meat in oil on all sides. Transfer to crockery cooker, add onions. Add water, vinegar and bouillon to skillet, Stir, scraping up browned bits from bottom. Pour over beef and onions in cooker. Cover and cook on low for 8 hours. Serve over hot cooked cabbage wedges.
Yield: 5 Servings
Sodium Category: LowSodium
Sodium 107 mg
This is really just a variation on the original chicken and broth recipe. As with the chicken recipe, this produces broth that can be diluted before using. It cooks easily in the crockpot and gives you a good sized quantity of broth, plus beef that can be used for soup, barbecued beef sandwiches or other uses. If you don’t need all the broth, package it up in 2 cup freezer containers that can be thawed and used in place of a can of beef broth. The nutritional estimate includes both the meat and broth, so it’s hard to compare it to canned broth. but the broth alone would obviously be much lower than the 150 mgs that a serving of the Health Valley No Salt Added Beef Broth contains.
1 1/2 lb Beef Chuck
1 Ea Onion
2 Ea Carrot
1 c Celery
1 1/2 c Water
1/2 t Black Pepper
1 t Thyme
Slice veggies and place in bottom of crockpot. Cut up beef and place on top. Pour water over. Add spices. Cook on low 8-9 hours. Remove meat from pot and let cool until easy to handle. Remove from bones and cut up as needed. Remove veggies from broth and throw away. Cool broth in refrigerator and remove fat from top. Broth may mixed with equal amount of water and used in any recipe calling for beef broth. Both chicken and broth may be frozen until needed.
Yield: 8 Servings
Sodium Category: LowSodium
Sodium 82 mg
Tuna steaks tend to get tough if you cook them too long, so take them off the grill while they are still pink in the center to keep them juicy
1 lb Tuna Steaks
1/2 c Balsamic Vinegar
2 T Sugar
1 T Italian Seasoning
1/2 t Garlic Powder
1 T Olive Oil
1 T Lemon Juice
Combine all ingredients except tuna and lemon juice and pour in a glass baking dish. Add tuna and marinate 15 minutes, turned frequently. Heat grill to high. Place fish on grill and grill until medium doneness, about 3 minutes per side. Place on serving plates and squeeze lemon juice over.
Yield: 4 Servings
Sodium Category: LowSodium
Sodium 46 mg
I love a good Jambalaya and I have to admit stirring up quick and dirty jambalaya-ish dishes for many a Saturday lunch. This is a more “formal” version. I don’t usually go to the effort of including the shrimp shells in the stock since I often have peeled, frozen shrimp on hand. But I notice that Emeril suggests the same thing, so it must be the way to go.
1/2 lb Shrimp
2 Chicken Breast
4 c Water
2 Onions
1/2 c Celery
3 T Garlic,Minced
1 T Olive Oil
1/2 lb Andouille
1/2 c Green Bell Peppers
1/4 c Green Onion
1 cn No Salt Added Tomatoes
2 T Worcestershire
1/4 t Thyme
1/4 t Cayenne
2 c Long Grain Rice
In a large saucepan of boiling water, cook the shrimp over high heat just until they turn pink, about 2 minutes. Cool, peel, and devein the shrimp, reserving the shrimp and their shells separately. In a large saucepan, combine the chicken breasts, the reserved shrimp shells, the water, half the chopped onion, half the chopped celery and one third of the garlic. Bring to a simmer over medium-high heat. Reduce the heat to medium-low and cook, partially covered, until the chicken juices run clear when pierced with a fork, 20 to 25 minutes. Remove the chicken breasts from the cooking liquid. In a sieve set over a large bowl, drain and reserve the cooking liquid, discarding the solids. You should have about 4 cups of liquid; add water, if necessary. Remove and discard the chicken bones. Chop the breast meat coarsely and set it aside. Heat the oil in a 5 quart Dutch oven. Add the sausage and cook over medium heat, stirring often, until lightly browned, about 5 minutes. Then stir in the reserved cooking liquid, the tomatoes with their juice, Worcestershire sauce, thyme, and cayenne. Bring to a simmer, breaking up the tomatoes with a spoon. Stir in the rice and return to the simmer. Cook over medium-low heat, tightly covered, until the rice has absorbed all the liquid, about 25 minutes. Remove the Dutch oven from the heat, stir in the reserved shrimp and chicken, cover, and let stand for 5 minutes. Transfer the jambalaya to a warmed serving bowl, sprinkle with parsley, and serve immediately.
Yield: 6 Servings
Sodium Category: ModerateSodium
Sodium 187 mg
It’s important to get a fairly large, thick, brisket or it will dry out. It’s cooked by indirect heat in a closed grill for a long time, until tender enough to fall apart. The addition of the broth in the bottom of the pan is not traditional, but helps to keep it moist, especially if it doesn’t have much fat. One of the meals we had with leftovers was hot roast beef sandwiches, with gravy made from the pan juices.
4 lb Beef Brisket
1 c Low Sodium Beef Broth
1 T Chili Powder
1 T Brown Sugar
1 t Black Pepper
1 t Cumin
Place the broth in the bottom of a pan large enough to hold the beef flat. Combine the spices and rub into all sides of the brisket. If using a gas grill light one side and place to beef on the other side. If using charcoal, build a fire on one side and place the pan on the opposite side. Soak smoke chips according to package directions and place on fire. Close the grill cover and cook until very tender, 6 to 8 hours. Add additional smoke chips and charcoal as needed. Add water to the pan if needed to keep it from drying out. Turn the meat several times during cooking. When done, remove and let stand 10 minutes before slicing thinly across the grain.
Yield: 12 Servings
Sodium Category: LowSodium
Sodium 137 mg
