Chicken Salad

Finding a low sodium Chicken Salad recipe can be difficult, so here are a couple of ideas I’d like to share with you.

Using left over rotisserie chicken- white meat- without the skin ( the skin is full of sodium)  or better still use your own boiled chicken, add some of your favorite berries and fruit to your chicken and then use a mix of Greek Yogurt or low fat sour cream or a combination of the two, keeping away from the mayonnaise's. 

Add fresh herbs, it really pulls out the flavor.

INGREDIENTS:

• 2 cups leftover rotisserie chicken (white meat only) 
• 1/2 cup diced red onion
• 1/2 cup diced apple
• 1/2 cup grapes, halved
• 1/4 cup dried cranberries
• 1/4 cup slivered almonds
• 1/2 cup plain Greek yogurt
• 1 tablespoon freshly squeezed lemon or lime juice, or more, to taste
• 1/2 teaspoon garlic powder
  
  In a large bowl, combine chopped up chicken, red onion, apple, grapes, dried cranberries, sliced almonds, Greek yogurt, lemon juice, garlic powder and pepper to taste.

You can wrap the chicken salad around a leaf of Romaine lettuce( that keeps it really low sodium) or put it between a couple of slices of whole grain bread with lettuce.

For some more low sodium Chicken Salad Recipes 

Chicken and Vegetables in Foil

Chicken and Vegetables in Foil

Such a great concept, have you meal all in one easy to bake packet. Add you own favorite vegetables, design it to your liking. This recipe has only 100 mg of sodium per serving.

Ingredients

·        4 boneless skinless chicken breast halves (4 ounces each)

·        1/2 pound sliced fresh mushrooms

·        1-1/2 cups fresh baby carrots

·        1 cup sweet white onions

·        1/2 cup sliced thinly sweet red pepper

·        1/4 teaspoon pepper

·        3 teaspoons minced fresh thyme

·        1/2 teaspoon rosemary

·        Lemon wedges, optional

Directions

Flatten chicken breasts to 1/2-in. thickness; place each on a piece of heavy-duty foil (about 12-in. square). 

Layer the mushrooms, carrots, onions and red pepper over chicken; sprinkle with pepper, thyme and rosemary.

Fold foil around chicken and vegetables and seal tightly.

 Place on a baking sheet. Bake at 375° for 30 minutes or until chicken juices run clear.

 If desired, serve with lemon wedges.

Nutrition Facts

1 serving: 175 calories, 3 g fat (1 g saturated fat), 63 mg cholesterol, 100 mg sodium,

Baked Paprika Chicken

Baked Paprika Chicken

This is such a versatile low sodium chicken dish, this Baked Paprika Chicken will soon be one of your favorite meals, paprika has a rich vibrant color and it is full of flavor and if there are any leftover it's great cold with a salad the next day. 

Ingredients

3 -3 ½ pound chicken drum sticks

1 teaspoon salt

1 tea-spoon white pepper
1 teaspoon chicken bouillon powder
1/4 cup canola oil
4-6 garlic cloves minced
2 Tablespoons onion powder
1 Tablespoon smoked paprika
½ teaspoon cayenne pepper(optional)
3-4 Tablespoons fresh herbs (thyme, parsley, oregano)
1 pound or more green beans and carrots or any vegetables

Instructions

Wash chicken legs dry, rub with salt , white pepper and bouillon powder and set aside

In a small pan set over medium low heat, combine canola oil, minced garlic, fresh herbs, smoked paprika and cayenne pepper . 

Stir for about 30 seconds or 1 minute. Let this mixture sit for a little bit about 5 minutes.

When ready to bake, preheat oven to 425°.

Place the chicken in a large bowl, toss with garlic paprika spice mix, then sprinkle with the onion powder.

Line a baking pan with foil; Add vegetables at the bottom, top with a wire rack. Arrange chicken legs out in a single layer.

Bake chicken legs until cooked through and skin is crispy, about 45-50 minutes

If desired rotate chicken halfway through-roughly 25 minutes.

Remove chicken and vegetables.

Chicken and Avocado Delite

A great combination of Chicken and Avocado in a salad, every time I have some spare rotisserie chicken I make this salad for my lunch the next day.

This is a great Dash Diet Phase One recipe, but take out the mango.

Ingredients

• 2 cups skinless chicken breast (1 lb.), cooked and shredded or cubed (rot
• 1 cup of your favorite lettuce
• 1/2 cup shredded or chopped red cabbage
• 1/2 sweet bell pepper, diced
• 1/2 cup cubed mango - fresh is best but frozen, thawed also works
• 2-3 scallions onions chopped
• 3 tablespoons cilantro, chopped
• 1/2 teaspoon Chia Seeds
• 2 tablespoons extra virgin olive oil
• 2 tablespoon  red wine vinegar
• 1 tablespoon lime juice
• 1 tablespoon lemon juice
• pepper to taste
• 2 avocados, halved and pits removed
  

Directions

Chop up all you ingredients into small bite size pieces .

Mix the Chicken and vegetable dishes into one bowl and add olive oil and red wine vinegar, lemon and lime juice and stuff into your halved Avocado's 

Herb Roasted Chicken

Herb Roasted Chicken

 A stable low sodium chicken recipe this herb roasted chicken is always a winner in my family and if there are any leftovers, you can make a low sodium Chicken lettuce wrap or chicken salad for lunch tomorrow. It is so much better to cook your own roasted chicken the store bought chickens are full of sodium.

Tip: Use fresh herbs if you can as it gives the chicken so much more flavor.

Ingredients

• 1 (5 1/2-pound) roasting chicken
• 3 tablespoons chopped fresh or 1 tablespoon dried oregano, divided
• 2 garlic cloves, minced
• 4 fresh basil leaves
• 4 sprigs of Rosemary
• Olive Oil or Ghee
• Ground pepper

Directions

Preheat oven to 450°.

Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.

Combine 2 tablespoons chopped oregano and garlic cloves. Rub seasoning mixture under loosened chicken skin and drumsticks. Carefully place basil leaves under loosened skin.

Coat outside skin with 2 tablespoon of olive oil or ghee.

Bake at 450° for 30 minutes. 

Reduce the oven temperature to 350° (do not remove chicken from oven); bake an additional 45 minutes.

 Cover chicken loosely with foil; let stand 10 minutes. Discard skin. Remove chicken from pan; slice and place on a serving platter. 

Chicken Lettuce Wraps

 Asian Satay Chicken Lettuce Wrap

This recipe has a pea nutty Asian flavor that makes 12 wraps, 2 each: 230 calories, 9 g fat (2 g saturated fat), 63 mg cholesterol, 278 mg sodium, 12 g carbohydrate (5 g sugars, 3 g fiber), 26 g protein.

Ingredients

• 1-1/2 pounds boneless skinless chicken breasts, cubed
• 1 tablespoon plus 1-1/2 teaspoons peanut oil, divided
• 3/4 cup chopped fresh mushrooms
• 1 can (8 ounces) water chestnuts, drained and diced
• 1 tablespoon minced fresh gingerroot
• 2 tablespoons rice vinegar
• 2 tablespoons reduced-sodium Sriracha sauce
• 1 tablespoon reduced-sodium soy sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes
• 1-1/2 cups shredded carrots
• 1/2 cup julienned green onions
• 1 Head of Butter lettuce

·        1/3 cup sliced almonds, toasted

Directions

In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.

In a small bowl, whisk the vinegar, Sriracha sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture.

Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up.

Sweet Potato Chili Chicken

 Sweet Potato Chili Chicken

This recipe has so many flavors with the mix of spices; corn and bell pepper giving this healthy one-pot chicken chili recipe with a Southwestern flavor and it’s a great way of using up some leftover chicken. 

Serve with your favorite hot sauce and low sodium tortilla chips.

Serving size: about 1½ cups and contains 570 mg of sodium

Ingredients

•   2 tablespoons extra-virgin olive oil
•  3 Cloves of crushed garlic
•   1 large onion, chopped
• 2 cups cubed sweet potato ( ½-inch)
• 1 medium green bell pepper, chopped
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• ¼ teaspoon Ground pepper
• 1 15-ounce can low-sodium cannellini beans, rinsed
• 2 cups low-sodium chicken broth
• 1 cup frozen corn
• 2 cups cubed cooked chicken ( ½-inch; about 10 ounces)
• Non fat Greek yogurt, avocado and/or cilantro for garnish

Preparation

Heat the oil in a large pot over medium-high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.

Add beans and broth (or stock) and bring to a boil. Reduce heat, partially cover and simmer gently for 15 minutes.

Increase heat to medium-high and stir in corn; cook 1 minute. Add chicken and cook until heated through, 1 to 2 minutes more. 

Remove from heat.

 Stir in pepper. 

Serve topped with Non Fat Greek Yogurt , avocado and/or cilantro, if desired.

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