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.