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Low Salt Recipes

BANANA COCOA MUFFINS

Makes: 16 muffins

Time: prepping 10 minutes, baking 16 to 18 minutes

  • 3 ripe bananas, mashed,
  • 1/4 cup (60 mL) vegetable oil,
  • 1/4 cup (60 mL) fat-free plain yogurt or unsweetened applesauce,
  • 2 eggs,
  • 1/4 cup (60 mL) milk (skim or 1%),
  • 1 tsp (5 mL) vanilla extract,
  • 1 3/4 cup (425 mL) whole wheat flour,
  • 1/2 cup (125 mL) sugar, 2 tbsp (30 mL) cocoa,
  • 2 tsp (10 mL) baking powder

Preheat oven to 375°F (190°C). In a medium bowl, combine bananas, oil, yogourt/applesauce, eggs, milk and vanilla. In a large bowl, combine flour, sugar, cocoa and baking powder. Pour wet ingredients into dry and mix until just combined. Spoon batter into a lightly greased muffin tray, filling cups three-quarters full. Bake for 16 to 18 minutes, until a cake tester inserted into the middle of a muffin comes out clean.

Nutrition Facts Per Muffin (52 g):

Calories 126, Fat 4 g, Saturated 0 g + Trans Cholesterol 0 mg, Sodium 57 mg, Carbohydrate 22 g, Fibre 2 g, Sugars 10 g, Protein 3 g


VEGETABLE FRIED RICE

Makes: 5 Servings (5 cups/1.3 L)

Time: 15 minutes total

  • 2 tsp (10 mL) dark sesame oil,
  • 2 tbsp (30 mL) rice vinegar,
  • 1 tsp (5 mL) ground coriander,
  • 2 tsp (10 mL) grated fresh ginger,
  • 1/4 cup (60 mL) low-sodium chicken broth,
  • 2 tsp (10 mL) honey,
  • 2 cloves garlic, minced,
  • 1/2 red chili pepper, diced (remove seeds if you dislike spicy food),
  • 1/4 cup (60 mL) chopped fresh cilantro,
  • 6 green onions, chopped,
  • 1/2 cup (125 mL) grated carrot,
  • 3/4 cup (175 mL) frozen peas,
  • thawed, 3/4 cup (175 mL) frozen edamame beans, thawed,
  • 2 1/2 cups (625 mL) cooked brown rice,
  • 2 tbsp (30 mL) finely chopped cilantro

In a small bowl, combine oil, vinegar, coriander, ginger, broth, honey, garlic, pepper and the 1/4 cup (60 mL) chopped cilantro. Set aside. In a large non-stick skillet over medium heat, saute onion and carrot for 4 minutes or until crisptender. Add peas, edamame beans and rice and saute, stirring frequently, until heated through. Pour on the broth mixture and stir to combine. Continue to saute, turning regularly, for 6 to 8 minutes. Remove from heat and mix in the fi nelychopped cilantro. Serve hot or cold.

Nutrition Facts Per 1 cup (250 mL)

Calories 187, Fat 4 g, Saturated 0 g + Trans Cholesterol 0 mg, Sodium 36 mg, Carbohydrate 33 g, Fibre 5 g, Sugars 5 g, Protein 5 g


ROSEMARY AND PARMESAN TENDERS

Makes: 4 servings (5 tenders each)

Time: prepping 10 minutes, cooking 10 to 12 minutes

  • 2 boneless chicken breasts, each breast chopped into 10 pieces,
  • 1/2 cup (125 mL) buttermilk* or orange juice,
  • 6 tbsp (90 mL) crushed reduced sodium crackers (I use Breton reduced-fat and reduced-sodium crackers),
  • 1 tsp (5 mL) dried rosemary,
  • 1/2 tsp (2 mL) onion powder,
  • 1 tsp (5 mL) garlic powder,
  • 1 tsp (5 mL) paprika,
  • 1 tbsp (15 mL) grated Parmesan,
  • 1/2 tsp pepper

* To make buttermilk substitute, combine 1 cup (250 mL) skim milk with 1 tbsp (15 mL) vinegar and let sit for 5 minutes.

Preheat oven to 400°F (200°C). In a medium bowl, immerse chicken pieces in buttermilk or orange juice. Make sure chicken is covered. Set aside to marinate until other prep is complete. In a freezer bag, combine crushed crackers, rosemary, onion powder, garlic powder, paprika, cheese and pepper. Remove chicken from buttermilk/orange juice and shake off any excess liquid. Place all chicken pieces in bag with cracker mixture and shake until chicken is coated. Remove chicken pieces and place on a baking sheet. Bake for 10 to 12 minutes, until juices are clear when you cut into the centre of a piece.

Nutrition Facts Per 5 Tenders

Amount % Daily Value: Calories 125, Fat 3 g, Saturated 0 g + Trans Cholesterol 35 mg, Sodium 120 mg, Carbohydrate 7 g, Fibre 0 g, Sugars 1 g, Protein 17 g


CARIBBEAN PINEAPPLE TURKEY BURGERS

Makes: 8 servings

Time: 20 minutes total

  • 1 lb (450 g) extra-lean ground turkey,
  • 1 small onion, chopped,
  • 2 tbsp (30 mL) grated fresh ginger,
  • 2 cloves garlic, minced,
  • 3 tbsp (45 mL) chopped fresh cilantro,
  • 1/2 tsp (2 mL) chili pepper flakes,
  • 1/2 tsp (2 mL) ground pepper,
  • 2 tbsp (30 mL) whole wheat breadcrumbs,
  • 1 egg white,
  • 8 slices pineapple,
  • 2 whole wheat pitas, cut into quarters

In a medium bowl, combine turkey, onion, ginger, garlic, cilantro, chili flakes, pepper, breadcrumbs and egg white. With your hands, form 8 patties. Place burgers on a grill over medium heat. Place pineapple slices on grill, as well. Flip pineapple when grill marks form on side facing down and cook second side. Once pineapple is grilled, remove from BBQ or place on warming rack until burgers are cooked. Grill burgers for about 5 minutes and flip. Continue to cook until no longer pink in centre. Serve burger in 1/4 pita, topped with 1 ring of pineapple and sauce and vegetables of your choice.

Nutrition Facts Per burger

Calories 174, Fat 6 g, Saturated 2 g + Trans Cholesterol 49 mg, Sodium 155 mg, Carbohydrate 18 g, Fibre 2 g, Sugars 5 g, Protein 13 g

Makes: 16 muffins

Time: prepping 10 minutes, baking 16 to 18 minutes