Low Sodium Appetizers
Chicken And Mushroom Quesadillas
If you have an indoor grill like the George Foreman models, it is perfect for making these quesadillas. If not place them on a baking sheet in a 350 oven until crisp. Serve them with salsa and sour cream.
1/4 c Unsalted Margarine
2 1/2 t Chili Powder
2 ea Garlic,Minced
1 t Oregano
8 oz Mushrooms,Sliced
1 c Chicken,Cooked & Shredded
2/3 c Onion,Finely Chopped
1/2 c Fresh Cilantro,Chopped
1 1/2 c Monterey Jack Cheese Shredded
2 T Olive Oil
16 Corn Tortillas,5 1/2 Inch
Melt the margarine in a large skillet over med-high heat. Add chili powder, garlic and oregano and sauté about one minute. Add mushrooms and sauté until tender, about 10 minutes. Remove from heat and mix in the chicken, onion and cilantro. Cool for 10 minutes, then mix in the cheese. Lightly brush oil on one side of 8 of the tortillas and place them oil side down on a baking sheet. Divide chicken mixture among tortillas, spreading to even thickness. Top with the remaining 8 tortillas and brush tops with oil. Grill quesadillas until heated through and golden brown, about 3 minutes per side. Cut into wedges (4 to 6) to serve.
Yield: 12 Servings
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 12
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Amount Per Serving
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Calories 225
Calories from Fat 116
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% Daily Values *
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Total Fat 13 gr
Saturated Fat 5 gr
Polyunsaturated Fat 2 gr
Monounsaturated Fat 5 gr
Cholesterol 25 mg
Sodium 105 mg
Potassium 204 mg
Carbohydrates 18 gr
Dietary Fiber 2.5gr
Protein 10 gr
Fried Cheese Sticks
You can also make this with fresh mozzarella, which is much lower in sodium than the regular kind. A number of stores, including Food Lion and Giant Food here in the Washington DC suburbs, carry blocks of no salt added Swiss cheese, with 10 mg per serving.
1/2 c Flour
1 lb Swiss Cheese,No Salt Added
1/2 c Skim Milk
1/4 c Egg Substitute,Or One Whole Egg
2 t Sodium Free Baking Powder
Cut cheese into 1/2 inch sticks. Heat oil in deep fryer or saucepan to 375 degrees. Combine flour and baking powder. Beat 1 cup of flour mixture, milk and egg with fork until smooth. Coat cheese sticks lightly with dry flour mix and insert round wooden pick in each cube. Dip into batter, covering cheese completely. Fry several sticks at a time, turning carefully until golden brown (1 to 2 minutes). Drain on paper towel.
Yield: 12 Servings
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 12
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Amount Per Serving
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Calories 170
Calories from Fat 95
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% Daily Values *
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Total Fat 11 gr
Saturated Fat 7 gr
Polyunsaturated Fat 0 gr
Monounsaturated Fat 3 gr
Cholesterol 35 mg
Sodium 21 mg
Potassium 168 mg
Carbohydrates 6 gr
Dietary Fiber 0.2gr
Protein 12 gr
Mexican Grilled Shrimp
We’ve made this recipe as a main dish a few times and I’m planning on doing it for New year’s Eve. Shrimp has a fairly high natural sodium count, so you’ll want to be careful not to overdo it.
1 lb Large Shrimp,Peeled
2 T Lime Juice
1 T Honey
1/2 t Cilantro
1/2 t Cumin
1/4 t Garlic Powder
Combine all ingredients in a zipped plastic bag. Turn to coat shrimp well. Marinate at least 2 hours. Grill or saute until done.
Yield: 8 Servings
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 8
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Amount Per Serving
——————————————————————————–
Calories 140
Calories from Fat 18
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% Daily Values *
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Total Fat 2 gr
Saturated Fat 0 gr
Polyunsaturated Fat 1 gr
Monounsaturated Fat 0 gr
Cholesterol 172 mg
Sodium 169 mg
Potassium 228 mg
Carbohydrates 6 gr
Dietary Fiber 0.1gr
Protein 23 gr
Multilayered Mexican Dip
This is similar to the 7 layer dip, but with less layers. If you can find low sodium cheddar cheese, use that, otherwise let people who are less concerned with their sodium have the center section.
1 cn Refried beans, Unsalted
1 1/4 c Sour cream
1/4 t Cumin,Ground
1/4 t Tabasco
1/3 c Onion,Finely Chopped
1 t Lime juice
1/4 t Red Pepper Flakes
1/3 c Green onions
2 Tomatoes,Chopped
1 c Cheddar,Shredded
In bowl, blend together beans, 1/4 cup of sour cream, cumin and hot pepper sauce. Spread evenly on tray 12? in diameter and at least 1 1/2? deep. In bowl, mix remaining sour cream, chopped onion, lime juice and red pepper flakes; spread over refried bean layer. Garnish with rings of green onions on outside, tomatoes and cheese in center. Cover and refrigerate till serving time.
Yield: 8 Servings
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 8
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Amount Per Serving
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Calories 191
Calories from Fat 119
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% Daily Values *
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Total Fat 13 gr
Saturated Fat 8 gr
Polyunsaturated Fat 1 gr
Monounsaturated Fat 4 gr
Cholesterol 47 mg
Sodium 123 mg
Potassium 288 mg
Carbohydrates 12 gr
Dietary Fiber 3.4gr
Protein 8 gr
Roasted Chickpeas
A healthy, tasty snack, high in fiber and very low in sodiom and fat. Vary the seasonings according to your taste.
4 c Chick Peas,Canned Or Cooked Dry
1/4 t Cayenne
1 t Garlic Powder
1 t Cumin
1 t Paprika
Preheat oven to 400 F. In a mesh strainer, gently rinse beans. Drain on paper towels and gently roll them dry. Line a baking sheet with aluminum foil and spread chickpeas evenly across sheet. Bake chickpeas, checking at ten minute intervals When chickpeas are dried and crunchy, about 30- 40 minutes, remove from oven and spray with an olive oil cooking spray. Place spices in a plastic bowl with a tight fitting lid or sipper baggie. Add chickpeas and shake to coat. For best results, store in an airtight container in the refrigerator.
Yield: 12 Servings
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 12
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Amount Per Serving
——————————————————————————–
Calories 92
Calories from Fat 13
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% Daily Values *
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Total Fat 1 gr
Saturated Fat 0 gr
Polyunsaturated Fat 1 gr
Monounsaturated Fat 0 gr
Cholesterol 0 mg
Sodium 4 mg
Potassium 170 mg
Carbohydrates 15 gr
Dietary Fiber 4.3gr
Protein 5 gr
