One-pan dinners have become a thing during Covid as people who never cooked before look for simple recipes to make at home. I wrote about one salmon one-pan recently and here’s another from EatingWell.com, rosemary roasted salmon.
Rosemary roasted salmon. All made in one pan.
It includes salmon, asparagus and potatoes, all roasted together in one sheet pan. The sodium per portion, 711 mgs, seems a little high. I’d leave the salt out of the recipe. One teaspoon of salt has 2,325 mgs of sodium, much more than one day’s worth for anyone monitoring their salt intake.
The recipe and prep details, along with nutrition information:
Here’s a recipe to combine salmon, tomatoes and zucchini into what looks like a tasty — and with some modification healthy — dinner. The recipe comes from FoodNetwork.com.
Here are the ingredients:
Ingredients
1/4 cup panko breadcrumbs
2 tablespoons grated Parmesan
1/4 cup parsley leaves, chopped
Kosher salt and freshly ground black pepper (leave out the salt)
2 large plum tomatoes, halved crosswise
Nonstick cooking spray (use spray olive oil for a healthier fat)
And the directions (just leave out the salt wherever it’s mentioned here):
Position a rack in the top third of the oven and preheat to 425 degrees F. Line a rimmed baking sheet with parchment paper.
Toss the panko, Parmesan, parsley, 1/2 teaspoon salt and 1/4 teaspoon black pepper together in a small bowl. Arrange the tomatoes in the center of the prepared baking sheet, cut-side up (trim a small slice from the bottom of each tomato if they will not stand upright) and spoon the panko mixture evenly over each. Spray the breadcrumbs lightly with cooking spray. Lay the zucchini halves cut-side up on one side of the tomatoes. Drizzle zucchini with 1 tablespoon of the olive oil and sprinkle with salt and pepper. Roast until the vegetables begin to soften and the panko topping begins to brown, about 18 minutes.
Remove the baking sheet from the oven and place the salmon fillet on the other side of the tomatoes. Drizzle the salmon with the remaining 1 tablespoon olive oil and sprinkle with salt and pepper. Roast until the zucchini and tomatoes are completely tender and browned in spots, and the salmon is cooked through but moist, about 12 minutes more. Divide salmon and vegetables between two plates and serve.
With Thanksgiving over, I was looking for ideas on how to use all the turkey we had left. I decided to make some soup using low-sodium ingredients and whatever I could find in my refrigerator.
The result was tasty and low-salt, not as easy trick for soup.
My turkey soup creation
I started with two boxes of leftover low-sodium broth, one chicken and one beef, that we had in our refrigerator. I had used the chicken broth to inject into my Thanksgiving turkey to moisten it up from the inside.
Next, I looked in our veggie drawer to see what we had — I found a leek, an onion, some small tomatoes, baby carrots and mushrooms. All were cut up and went into my soup. For seasoning, I used a salt-free Italian spice mixture and pepper. And I took pieces of turkey from our leftover, including a turkey wing with its skin to add some fat content and flavor. I discarded the wing before eating the soup but left other bits of turkey meat in it.
I reduced the veggies a bit in olive oil in my big soup pot before adding the broth and letting it simmer for a few hours to blend and build the flavors.
I loved the result, the mushrooms gave some heft to it all and gave me something to chew so I wasn;t just slupring liquid. The cherry tomatoes were fun to bite into as well, tasting their juices as I squeezed them.
I splurged with a small dinner roll which I dunked in the soup. You could really taste the salt in the roll using it that way.
My apology for not having a more formal recipe, don’t be afraid to experiment yourself, adding whatever you have on hand. Anything you create will be lower in sodium than almost every canned soup out there!
Are you tired of turkey yet? If, like a lot of us, a week of eating Thanksgiving leftovers is a bit much for you, here are five sites offering creative ways to make those leftovers into something else. Just beware, not all of these are naturally low-salt or low-fat, so adjust recipes accordingly.
What to do with all that leftover turkey? Check these sites.
9 Great Recipes for Leftover Turkey. One of those annoying slide shows where you have to keep clicking to see each recipe. But the good news is the recipes themselves do list nutrition information including salt content.
With Thanksgiving 2021 almost here, you’re likely scrambling to get ready like so many of us are. As a service, here are links to 10 stories that might help. The best place to find low-salt, low-fat and low-sugar holiday recipes is still our recipe page, just click here to see it.
Happy No-salt, No-fat, No-sugar Thanksgiving!!!
Enjoy and Happy Thanksgiving. Even in this difficult year, hopefully, you have much to be thankful for.
If you know someone who loves quinoa, here’s a great holiday gift suggestion for them (or for you if you love quinoa) — a new cookbook that has more than 100 recipes using quinoa.
Written by Catherine Gill, who writes the Dirty Vegan website and wrote the Dirty Vegan Cookbook, the book is aimed at vegan and plant-based diets adherents.
But quinoa also is a heart-healthy ingredient that anyone like me with heart disease should be aware of and use in their cooking.
“The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease,” notes WebMD in its discussion about quinoa.
The book includes recipes using quinoa for breakfast, snacks and appetizers, lunch and dinner, and even desserts. Quinoa-stuffed grape leaves in the appetizer section got my attention, I may try those for a holiday meal.
Each recipe comes with a tip for making it, but unfortunately, the recipes don’t list nutrition information for finished dishes.
Not many cookbooks do that, granted, but seeing that can make heart-healthy meal planning so much easier.
The book retails for $20 on Amazon. At a time when everyone is cooking more because of the Pandemic, this could be a great gift.
A major purpose of this blog is to take common recipes and redo them to cut out salt, fat and sugar. Here’s a perfect example, a recipe for honey garlic crock pot chicken I found on diethood.com.
To start, substitute chicken breasts for the thighs listed to cut fat substantially. Next, instead of soy sauce use Mrs. Dash salt-free teriyaki, or a similar salt-free brand. I’ve tested several, click here to read about them.
The Pandemic has seen many salt-free products disappear from supermarket shlves, so you may ahve to shop online to find any of these right now.
I’m not sure how high the sugar content is from using honey, if you worry about sugar, use less honey.
I’d also substitute a low-salt, low-sugar ketchup for a regular brand.
If you’re in a northern climate as I am, your outdoor grilling season is slowly coming to a close. So, before it’s too late, try this wonderful mahi mahi recipe on your grill. It was quick to make (the salsa prep takes more time than the fish).
My grilled mahi mahi, served with corn, broccoli and the salsa called for in the recipe.
I normally don’t like poaching proteins, I find it makes them taste a bit water-logged and bland. So I was pleasantly surprised by this poached salmon recipe I found on Tasteofhome.com.
Mt poached salmon with onions.
The recipe is called Chilled Salmon with Cucumber-Dill Sauce and, as the name says, it’s designed to be served chilled, perfect if you want to make it ahead and serve it the next day. The recipe also calls for light sour cream in the sauce, the only kind I use to cut down on my fat consumption.
The ingredients list is long, but its for the salmon and the sauce:
Ingredients 1-1/2 cups water 1 cup white wine or chicken broth 4 green onions, sliced 10 whole peppercorns 4 salmon fillets (5 ounces each)
Dill sauce: 1/2 cup reduced-fat sour cream 1/4 cup chopped peeled cucumber 4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed 2 teaspoons prepared horseradish 1-1/2 teaspoons lemon juice 1/8 teaspoon salt (omit the salt) 1/8 teaspoon pepper
My grilled salmon with lemon, dill, olive oil and garlic.
We recently had friends over, a rarity during the pandemic but we were all vaccinated, for a Saturday football game at Northwestern and a meal at our house after.
Because they had to leave relatively early, I searched for recipes I could make a day ahead and serve cold. This grilled salmon from wellplated.com was one of the entrees I made and it went over well, so I’d recommend it to you too.
You basically start with slices of lemon and fresh dill on the bottom of a large piece of aluminum foil. Next, baste your salmon with olive oil (the recipe calls for butter, but I substituted the healthier fat in olive oil).
Then top the fish with more lemon, dill and garlic, wrap it all up and grill it for about 14-18 minutes in a 400-degree gas grill (or oven if you’re cooking inside). That’s for a pound and a half or so of salmon.
It is quick, easy and tastes great served cold the next day,
I cooked mine on a cedar plank to add a bit more flavor too. If you try that, be sure to soak the plank in water first or you’ll have burnt wood salmon.
The No Salt, No Fat, No Sugar Journal 