Low Sodium Buffalo Chicken Wings

 Low Sodium Buffalo Chicken Wings

Chicken wings are popular for watching sporting events, so why not try the low sodium  Buffalo Chicken Wing version.

INGREDIENTS

 24 Uncooked Chicken Wings

3 Tablespoons of Unsalted Butter

3 Tablespoons of Low Sodium Buffalo Sauce (recipe below)

2 Tablespoons White Vinegar

Directions

Cooking Spray to coat the foil on the roasting pan

Thaw the wings to room temperature and pat them dry with a paper towel to remove any extra moisture

With cooking shears or a knife, cut off and discard the small tip of each wing.

Also cut the main wing bone and second wing bone at the joint.

Line a ¾” deep baking sheet with foil, and spray a light coating of cooking spray.

Place the wings on the sheet and bake in a 350-degree F oven until crisp, about 30-40 minutes.

Melt the butter in small saucepan over medium-high heat; and whisk in the hot sauce and vinegar.

Place wings in a large bowl or container that can be covered with a lid, or some foil.

Pour sauce over the wings, cover the bowl tightly with foil or a lid and shake to coat the wings.

Chicken wings are popular for watching sporting events, so why not try the low sodium version.

 

Low Sodium Buffalo Sauce

Make your own homemade low sodium Buffalo Sauce as the store bought has an extremely high amount of sodium in it. The Original Tabasco Sauce has 30 mg of sodium per teaspoon while Gringo Bandito only has 25 mg of sodium per teaspoon.

Ingredients

3 tablespoons of unsalted butter

3 tablespoons of a low sodium hot sauce

2 teaspoons of white vinegar

Dash of garlic powder

Instructions

Melt butter in a saucepan over medium heat.

Once fully melted slowly whisk in tobacco sauce followed by white vinegar.

Remove from burner and allow to cool.

This recipe Yields 7 serving portions and 1 portion has 32 mg of sodium, 13 mg cholesterol, 45 Calories

Tips you can reduce the amount of vinegar or increase the amount of butter depending on your pallet.

Chicken Parmesan Soup

Chicken Parmesan Soup

This recipe makes 6 servings with only 150 mg sodium per serving made in your Slow Cooker.

Make sure you find the lowest sodium Parmesan cheese - they vary a lot so make sure you read the label.

Ingredients

3 garlic cloves, minced

1 green bell pepper, chopped

1 14-oz low sodium crushed Italian tomatoes

½ lb boneless chicken breasts

3 c chicken broth

½ c white onion, chopped

1/8 c Parmesan cheese, shredded (the lowest sodium one you can find)

1 Tbsp fresh basil, chopped

2 tsp fresh oregano, chopped

1/2 tsp red pepper flakes

4 oz dry penne pasta, uncooked

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Cooking Instructions

 In your Slow Cooker stir together the garlic, bell pepper, crushed tomatoes, chicken, broth, onion, cheese, basil, oregano and red pepper flakes.

Cover and cook on Low 7 hours (High 3½ hours).

Transfer chicken breasts to a cutting board and coarsely shred them.

Return them to the Slow Cooker. Stir in the pasta. 

Lo So Chicken Tenders

LoSo  Chicken Tenders

Here is a LoSo Honey Garlic chicken tender recipe that is delicious, add some pan seared asparagus (olive oil, garlic powder, coarse pepper, lemon juice) and it makes a super easy dinner.

1 pound (approx 10) boneless, skinless chicken tenders
pepper to season
2 tbs Olive oil
2 tsp garlic powder
6 cloves garlic, minced
1/3 cup honey
1/4 cup water
2 tablespoons rice wine (or any) vinegar
1 tablespoon soy sauce

Directions

Season chicken and sear in olive oil, pepper and garlic powder until done through.

Once chicken is cooked thru, add chopped garlic and cook until you can start to smell it. Then add honey, water, vinegar and soy cause. Sauce will bubble and smell awesome LOL Cook on low about 10 minutes, allowing chicken to absorb the sauce.

Serve, spooning extra sauce over chicken. Enjoy!

**NOTE!! This recipe calls for 1 tablespoon soy sauce. I personally used a soy sauce substitute, but for the sake of this recipe, for the nutrition info, I used  Low Sodium soy sauce for the stats. If you use a substitute, obviously the sodium numbers will be much lower**

Nutrition Facts
4 Servings - approx 3 chicken tenders
Amount Per Serving
Calories 344.2
Total Fat 1.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 175.0 mg
Sodium 421.0 mg
Potassium 30.0 mg
Total Carbohydrate 24.8 g
Dietary Fiber 0.2 g
Sugars 23.0 g
Protein 55.6 g

Chicken with Spinach and Mushrooms

This is a low sodium Chicken with Spinach and Mushroom recipe that is also a low carb dish that can be put together quickly.

Spinach is an extremely nutrient-rich vegetable, it contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.

Mushrooms are packed with nutritional value, they're low in calories, are great sources of fiber and protein (good for plant-based diets).

Ingredients

• 1-1/2 teaspoons olive oil
• 1-3/4 cups sliced fresh mushrooms
• 3 green onions, sliced
• 3 cups fresh baby spinach
• 2 tablespoons chopped pecans
• 4 boneless skinless chicken breast halves (4 ounces each)
• 1/2 teaspoon Italian mixed herbs
• 2 slices reduced-fat provolone cheese, halved (not allowed in Phase One of the Dash Diet)

Directions

• Preheat grill or broiler. In a large skillet, heat oil over medium-high heat; saute mushrooms and green onions until tender. Stir in spinach and pecans until spinach is wilted. Remove from heat; keep warm.
  
  
• Sprinkle chicken with herbs. Grill, covered, on an oiled grill rack over medium heat or broil 4 in. from heat on a greased broiler pan until a thermometer reads 165°, 4-5 minutes per side. Top with cheese; grill or broil until cheese is melted.
  
  To serve, top with mushroom mixture and add some mashed cauliflower on the side.

Nutrition Facts

1 serving: 203 calories, 9g fat (2g saturated fat), 68mg cholesterol, 210mg sodium

Chicken and Rice

 

A heart healthy low sodium recipe that the whole family can enjoy, with only 341 mg of sodium per 1 ½ cups of Chicken and Spanish Rice. 

This recipe makes 5 servings and only take 15 minutes to prepare and 30 minutes to cook.

INGREDIENTS

1 Cup Chopped Sweet Onion

¾ Cup of Green and Red Bell Pepper

2 Teaspoon olive oil

1 16 oz. can of low sodium crushed tomatoes

½ teaspoon black pepper

1 ¼ teaspoon minced garlic

1 ¼ teaspoon Chia Seeds

10 drops of your favorite hot sauce (Sriracha)

5 Cups cooked brown rice

3 Cups of Boneless diced skinless chicken

Topping Fresh Parsley or Spring Onions

DIRECTIONS

In a large skillet sauté the onions and peppers in olive oil until onions are transparent.

Add crushed tomatoes and spices and hot sauce, stir then add cooked rice and chicken.

Serve with fresh chopped parsley or spring onions.

ADD a little color to your meal by adding some of your favorite vegetables like corn, peas, carrots, olives, zucchini or squash.

Red Thai Chicken Coconut Curry

Red Thai Chicken Coconut Curry

Here is an easy low sodium, low calorie and low carb one-skillet curry that’s ready in 20 minutes and is layered with so many fabulous flavors.

Ingredients

• 2 tablespoons olive oil, divided
• ½ teaspoon crushed garlic
• 1 Medium White Onion
• 2 to 3 teaspoons ground ginger or 1 tablespoon fresh ginger, finely chopped
• 1 pound chicken ( cut into ½ inch cubes)
• 1 (14 ounce) can light coconut milk
• 1 tablespoon brown sugar
• 1 tablespoon red Thai curry paste
• 1 tablespoon lime juice
• 2 cups cooked quinoa
• Chopped fresh cilantro for garnish

Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and onions and then the chicken, until browned and cooked through, 3 to 4 minutes. Transfer to a plate.

Remove pan from heat. Whisk the remaining 1 tablespoon oil, coconut milk, brown sugar, curry paste, ginger and lime juice in the pan. Cook over high heat, stirring occasionally, until reduced by half, 5 to 10 minutes. 

Serve the chicken with quinoa and the sauce, garnished with cilantro, if desired.

Tasty additional extras

If you have extra veggies you want to incorporate such as cauliflower, bell peppers, tomatoes, carrots, spinach or sweet potato, add them when you add the coconut milk.

Per Serving: 3 Oz. Chicken, 1/2 Cup Quinoa & 3 Tbsp. Sauce

387 calories; 16.7 g total fat; 5.8 g saturated fat; 65 mg cholesterol; 195 mg sodium. 168 mg potassium; 27.2 g carbohydrates; 

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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