Low-Sodium Recipes

Five-Spice Turkey & Lettuce Wraps

3756163

 

Ingredients

  • 1/2 cup water
  • 1/2 cup instant brown rice
  • 2 teaspoons sesame oil
  • 1 pound 93%-lean ground turkey
  • 1 tablespoon minced fresh ginger
  • 1 large red bell pepper, finely diced
  • 1 8-ounce can water chestnuts, rinsed and chopped
  • 1/2 cup reduced-sodium chicken broth
  • 2 tablespoons hoisin sauce, (see Note)
  • 1 teaspoon five-spice powder, (see Note)
  • 1/2 teaspoon salt
  • 2 heads Boston lettuce, leaves separated
  • 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
  • 1 large carrot, shredded

 

Preparation

  1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
  2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder, and salt; cook until heated through, about 1 minute.
  3. To serve, divide lettuce leaves among plates, spoon some of the turkey mixtures into each leaf, top with herbs and carrot and roll into wraps.
  • Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
  • Tips: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.

Nutrition information

  • Serving size: 11/4 cups filling & about 6 lettuce wraps
  • Per serving: 276 calories; 10 g fat(2 g sat); 4 g fiber; 21 g carbohydrates; 26 g protein; 90 mcg folate; 65 mg cholesterol; 6 g sugars; 0 g added sugars; 7275 IU vitamin A; 58 mg vitamin C; 57 mg calcium; 5 mg iron; 595 mg sodium; 677 mg potassium
  • Nutrition Bonus: Vitamin A (146% daily value), Vitamin C (97% dv), Folate & Iron (23% dv).
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1/2 starch, 2 vegetable, 3 lean meat

By : Eating Well


 

High-Temperature Eye-of-Round Roast

MK6194

 

Makes: 4 servings

Active Time:

Total Time:

INGREDIENTS

  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground chipotle pepper
  • 1 pound pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions
    Pork Tenderloin Boneless
    1 lb For $3.99
    Thru 07/26
  • 2 teaspoons canola oil
  • 1/4 cup apple cider
  • 1 tablespoon maple syrup
  • 1 teaspoon cider vinegar

PREPARATION

  1. Mix chili powder, salt and ground chipotle in a small bowl. Sprinkle over both sides of pork.
  2. Heat oil in a large skillet over medium-high heat. Add the pork and cook until golden, 1 to 2 minutes per side. Add cider, syrup and vinegar to the pan. Bring to a boil, scraping up any browned bits. Reduce the heat to medium and cook, turning the pork occasionally to coat, until the sauce is reduced to a thick glaze, 1 to 3 minutes. Serve the pork drizzled with the glaze.

NUTRITION

Per serving: 180 calories; 6 g fat (2 g sat, 3 g mono); 74 mg cholesterol; 6 g carbohydrates; 3 g added sugars; 24 g protein; 0 g fiber; 354 mg sodium; 441 mg potassium.

Nutrition Bonus: Zinc (20% daily value).

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrates, 3 lean meat

From: Eating Well


 

Curried Chicken and Grape Salad

1b35de3c-c631-4014-b8b7-342a61bed72c

  • 30 MIN
  • Total Time30 MIN
  • Servings5

Ingredients

Dressing

1/2 cup mayonnaise or salad dressing
2 tablespoons lemon juice
2 to 3 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon pepper

Salad

3 cups diced deli rotisserie chicken (from 2- to 2 1/2-lb chicken)
1 cup thinly sliced celery
1 cup seedless red grapes, halved
3 tablespoons slivered almonds, toasted

 

Directions

1 In large bowl, stir dressing ingredients until well mixed.

2 Fold in chicken, celery, and grapes. Sprinkle with almonds.

Expert Tips

You may find several types of curry powder in your grocery store, but the most common blends are labeled either curry powder (mild) or Madras curry powder (a bit hotter).

You can use cooked chicken from the deli, cut into cubes, or frozen (thawed) diced cooked chicken instead of the rotisserie chicken.

Nutrition Information

Post Author: admin

2 thoughts on “Low-Sodium Recipes

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