Here is a recipe for low sodium Green Bean Casserole -- a staple at the holiday table!
1 lb. frozen green beans (French cut is best), thawed
10 1/2 oz can of reduced-fat, low-sodium cream of mushroom soup
1/2 C low-fat sour cream
1/2 t pepper
1 small onion, cut into thin strips
nonstick cooking spray
1/4 C whole-wheat flour
Preheat oven to 350 degrees. Combine green beans, soup, sour cream and pepper. Stir until well mixed and put into a 9X13 dish. Bake for 20 minutes.
While casserole bakes, spread onion strips out on cookie sheet or waxed paper. Spray lightly with cooking spray. Sprinkle flour over onion pieces, tossing to coat.
Spray a skillet with cooking spray and heat to medium-high heat. Add onions and cook until crisp, stirring occasionally.
Remove casserole from oven, add 1/2 the onions and stir well. Top with the remaining 1/2 of the onions and return to oven, baking 5 more minutes.
8 servings
77 calories per serving
138 mg sodium per serving
Mashed Cauliflower (instead of mashed potatoes)
1 medium head cauliflower, cut into florets
3 T Parmesan cheese
1/4 C plain, fat-free Greek yogurt
1/2 t garlic, minced
pepper
Cook cauliflower florets in steamer basket over boiling water or in microwave until very tender. Drain. Puree the cauliflower with yogurt, Parmesan cheese and garlic. Add pepper to taste.
6 servings
41 calories per serving
71 mg sodium per serving
Spinach Pancakes
1 medium head cauliflower, cut into florets
3 T Parmesan cheese
1/4 C plain, fat-free Greek yogurt
1/2 t garlic, minced
pepper
Cook cauliflower florets in steamer basket over boiling water or in microwave until very tender. Drain. Puree the cauliflower with yogurt, Parmesan cheese and garlic. Add pepper to taste.
6 servings
41 calories per serving
71 mg sodium per serving
Can't find low sodium ketchup at your local store? Make your own!
2 t olive oil
1/4 C onion, finely chopped
1 clove garlic, finely chopped
1/2 C no-salt-added tomato paste
1/2 C water
1/4 C pineapple or orange juice
3T white vinegar
1 1/2 t brown sugar
1/2 t ground black pepper
In a small sauce pan heat olive oil, onions and garlic until soft.
Meanwhile, in a bowl, mix tomato paste, water, juice, vinegar, brown sugar and black pepper. Add tomato paste mixture to the pan with the onions and garlic. Simmer for 3-5 minutes. Put in a blender and puree for one minute. Use within two weeks.
24 servings
12 calories per serving
3 mg sodium per serving
1/2 C flour
2 eggs
10 oz pkg frozen plain spinach, thawed and drained OR 2C chopped fresh spinach
2t dried basil
pepper to taste
1/2 t garlic powder, optional
2 T olive oil
Mix flour and egg together. Stir in spinach and seasonings. Heat olive oil in a large skillet. Drop spinach mixture into the oil by the spoonful and flatten into patties. Cook until browned on both sides. Drain on paper towel.
4 servings
98 calories per serving
30 mg sodium per serving
2.6 g fat per serving
