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Posts Tagged ‘low sodium’

Vegetarian Chilli Recipe

Thursday, November 3rd, 2011

A tasty simple low fat chilli good for the whole family

Servings: 4

1 yellow pepper, 1 red peppers, 1/2 C leeks, 1 Can green lentils, 1 Can chickpeas, 200g barley, 2 canned tomatoes, 1/2 tsp smoked paprika, As much as you like of the following: chilli flakes, chilli powder, cumin, salt, pepper, dried herbs

empty the vegetables in a pot to cook and soften for a few minutes. Drain the tinned lentils and chickpeas. (reserve liquid if needed) Add them and barley to the vegetables. Add your spices and chosen herbs at this time and mix well. Add the canned tomatoes and stir again, thoroughly. Let simmer for at least 1 hour

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Popularity: 11% [?]

Pineapple Salsa Recipe

Monday, January 25th, 2010

Tropical flavors of pineapple and lime mixed with red onions, serrano pepper, and cilantro make a great flavor to add with grilled steak, shrimp, or tofu.  Also great with tortilla chips or over tacos.

Servings: 6

2 cups fresh pineapple, diced
1/2 cup cilantro, chipped
1 lime, juiced & zest
1 T. extra virgin olive oil (optional)
sea salt to taste
1 serrano pepper, stemmed, seeded, and finely chopped

Toss all ingredients together in a large bowl. Serve immediately or cover and chill until ready to use. For the best flavor, make at least 30 minutes ahead of time to allow flavors to blend.

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Popularity: 15% [?]

Easy Vegetable Soup Recipe

Sunday, January 17th, 2010

Very simple.

This makes an entire crockpot full (sorry not sure of the size)

Servings: 20

1/3 head of cabbage

1 bunch of green onions

6 carrots (or more if desired)

1 zucini

1 can of diced tomatoes (no salt added)

1 can of tomato juice (large tin- no salt)

1 box (litre/quart) of low sodium Beef broth

Cut up all veggies
Put in crockpot or regular pot on stove
add broth, tomatoes and tomato juice
Simmer until all vegetables are cooked

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Popularity: 8% [?]

Chocolate banana muffins (Low Fat Recipe) Recipe

Wednesday, September 30th, 2009

Chocolate Banana Muffins (Low Fat Recipe)
Yield: 12 Servings (or you can make 24 mini’s!)

Servings: 12

1 c flour
2 ts baking powder
Sprinkle of salt
2 tb cocoa powder
1/3 c sugar
1 1/2 c cereal; Kellogs All Bran
3/4 c skim milk
2 egg whites
2 tb oil
1 banana- mashed

1. Preheat oven to 400 F. Line 12 muffinpans with paper
liners ( or spray with Pam or low fat cooking spray, but remember this means more fat is going into your muffins!) 2. In a medium bowl, stir together flour,
baking powder,salt,
cocoa powder and sugar. 3. Combine cereal and milk in large bowl
and let stand 2 minutes,
or until cereal softens. 4. Add egg or egg white and oil to
cereal.Beat well. 5. Stir in banana. 6. Add flourmix, stirring only
once until combined and evenly moist. 7. Spoon batter in muffin cups.
8. Bake for 25 minutes or until muffins are lightly browned.

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Popularity: 9% [?]

Japanese Cucumber Salad Recipe

Monday, June 1st, 2009
Japanese Cucumber Salad

very fresh tasting salad and very savory can be used as a side dish or a snack

Per serving: 46 calories; 2 g fat; 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 147 mg sodium.

found recipe at eatingwell.com

Servings: 4

2 medium cucumbers or 1 large English cucumber
1/4 cup rice vinegar
1 teaspoon sugar
1/4 teaspoon salt
2 tablespoons sesame seeds, toasted

1. Peel cucumbers and leave some green on them. Slice the cucumbers in half lengthwise and scrape out the seeds. cut into very thin half moon slices. Place in a paper towel and squeeze gently to remove any excess moisture.
2. Combine vinegar, sugar and salt in a medium bowl, stirring to dissolve. Add the cucumbers and toasted sesame seeds; toss well to combine. Serve immediately.

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Popularity: 17% [?]


Tuesday, January 20th, 2009

TIPS:Make a large batch of the soup, divide in containers and freeze.Eat: Raw vegetables, fresh fruits, .  If you are going please make sure that you rinse well because canned goods had a lot of sodium in it.Drink: Water, unsweetened juices, green tea, black coffee, unsweetened, cranberry juice, and skim milk.Drink warm water with squeeze fresh yellow lemon.  This helps clean up your system and helps you lose weight.Exercise: Run up and down the stairs, stair push-ups, walk, leg lifts while sitting, house shores.Get a good nights rest.

Servings: 10

• ½ Cup CELERY
• ¼ Cup ONIONS
• 5 pcs garlic: Crushed or cut in half
• SALT: (to taste): Please try to use the most minimal amount of salt as you can possibly can. Too much salt causes water retention. The fresh vegetables, cilantro and the natural chicken broth will give it a good flavor
• JALAPENO (OPTIONAL): If you like spicy, you can spice up the soup to your taste to raise your metabolism. Otherwise, no need to add the jalapeno.
• 2 CANS OF STEWED TOMATO: Try to find the plain ones with no added oils, seasonings or spices.
• SKINLESS CHICKEN (FOR BROTH ONLY): You can buy canned chicken broth, but canned broth are very high in sodium.

• Place the chicken in a pot with water, cover and boil for ½ hour. Make sure that you clean out the brown stuff that floats over the water because we are going to use the broth only, NOT the chicken. Remove chicken from the water when done boiling and set broth aside.
• While the chicken boils, cook the stewed tomatoes on high in 2 cups of water and simmer for about ½ hour until the tomatoes dissolve a bit.
• After ½ add all the ingredients (EXCEPT THE BROTH) into the pot, stir and let simmer for about 10 minutes.
• Add the broth into the other pot, cover and cook for another 10 minutes.

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Popularity: 15% [?]

Mushroom, Turkey, Swiss Grilled Sandwich Recipe

Monday, January 5th, 2009

This is a great sandwich made with no butter or margarine!

Servings: 1

1-2 slices of Swiss Cheese
4-5 grilled button mushroom caps
2 slices whole wheat bread
4 oz. sliced turkey breast (not packaged-from the deli)

Use a sandwich maker or panini press. On one piece on bread, distribute grilled mushrooms and cover with cheese. Top with Turkey and other slice of bread. Press or close and heat until cheese is melted.

Submitted by:
Dr Marc
Popularity: 11% [?]

Boneless Pork Chop with Mushrooms & Thyme Recipe

Sunday, December 14th, 2008

This is not my own recipe but you can find this recipe from eatingwell.com

Website for recipe: http://www.eatingwell.com/recipes/boneless_pork_chops_mushrooms.html

The website lists the nutrition information for the recipe and total time to cook. I found this recipe to be very good. I served it with whole green beans, carrots, and brussel sprouts… but it would be good with just about any vegetable. My husband even enjoyed this low calorie meal!

Servings: 2

2 5-ounce boneless, center-cut pork loin chops, trimmed and pounded to 1/4 inch thick (see Tip)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 teaspoon extra-virgin olive oil
1 medium shallot, minced
1 1/2 cups sliced mushrooms (about 4 ounces)
1/2 cup dry vermouth
1 teaspoon Dijon mustard
1 teaspoon chopped fresh thyme

1. Sprinkle pork chops with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to 2 serving plates; tent with foil to keep warm.
2. Swirl oil into the pan, add shallot and cook, stirring, until soft, about 30 seconds. Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes. Add vermouth and cook for 15 seconds. Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more. Spoon the sauce over the pork chops and serve immediately.

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Popularity: 12% [?]

Simple Tomato Chili Pasta Recipe

Monday, November 10th, 2008

This is an incredibly easy pasta dish. Reduce the quantity of olive oil to make the dish less fatty. An almost unlimited number of variations, substitutions and additions are possible. Just use your imagination! Thanks again to the lovely cooks at AllRecipes.

  • Calories: 134
  • Total Fat: 2.8g
  • Cholesterol: 0mg
  • Sodium: 117mg
  • Total Carbs: 22.6g
  •  Dietary Fiber: 2.1g
  • Protein: 4.4g

Servings: 6

* 12 ounce rotini pasta
* 1 tablespoon vegetable oil
* 1 clove garlic, crushed
* 1 teaspoon dried basil (or 1 tablespoon fresh)
* 1 teaspoon Italian seasoning
* 1 onion, diced
* 2 red chile peppers, seeded and chopped
* 1 (14.5 ounce) can diced tomatoes
* 3 drops hot pepper sauce
* salt and ground black pepper to taste

1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.
2. Meanwhile, heat oil in a saucepan over medium heat. Saute garlic with basil and Italian seasoning for 2 to 3 minutes.
3. Stir in onion and chili; cook until onion is tender.
4. Stir in tomatoes and hot sauce; simmer for 5 minutes, or until heated through.
5. Toss with the cooked pasta, and season with salt and pepper if desired.

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Popularity: 18% [?]

Famous Vegetable Casserole Recipe

Saturday, November 8th, 2008

Vegetables and spices combine to make an amazing casserole from AllRecipes. Cut oil to significantly reduce the amount of fat, if desired. The original recipe makes 36 servings, so the cooking times given below are approximate! Recommended served on warm toasted pita bread.

  • Calories: 185
  • Total Fat: 5.1g
  • Cholesterol: 0mg
  • Sodium: 86mg
  • Total Carbs: 32.9g
  • Dietary Fiber: 8g
  • Protein: 5.2g

Servings: 9

* 2 large eggplants
* 2 large potatoes
* 2 green bell peppers
* 2 large onions
* 2 summer squash
* 1-1/2 tomatoes
* 1/4 pound fresh green beans
* 1/4 pound whole fresh mushrooms
* 1/2 bulb garlic, cloves separated and peeled
* 1 tablespoon chopped fresh dill weed
* 1 tablespoon chopped fresh oregano
* 1 tablespoon chopped fresh basil
* 1/4 (15 ounce) can tomato sauce
* 3 tablespoons olive oil
* salt and pepper to taste

1. Cut the eggplants into 2 inch chunks and soak in lightly salted water for 2-3 hours.
2. Preheat oven to 375 degrees.
3. Cut the potatoes, green bell peppers, onion, squash and tomatoes into 2-inch chunks. Cut the green beans and mushrooms in half and peel the garlic cloves.
4. Drain and rinse the eggplant, then combine it with the other chopped vegetables, the dill, oregano and basil and place all into a small roasting pan. Pour the tomato sauce and olive oil over all.
5. Bake for approximately 1 1/2 hours, adding a little water halfway through cooking time to steam and moisten vegetables.

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Popularity: 26% [?]