500 Low Sodium Recipes Read Online Free PDF Page A

monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 4 mg calcium; 0 mg iron; 1 mg sodium ; 24 mg potassium; 197 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Memphis Rub
    A flavorful dry rub for grilled chicken and other meats.
    ¼ cup (28 g) paprika
    2 teaspoons (10 g) brown sugar
    1 teaspoon sugar
    1 teaspoon celery seed
    1 teaspoon black pepper
    2 teaspoons (4 g) cayenne pepper
    1 teaspoon dry mustard
    1 teaspoon garlic powder
    1 teaspoon onion powder
    Combine all the ingredients in a jar, twist the lid on tightly, and shake to mix. Store away from heat or light for up to 6 months.
    Yield: 11 servings (1 tablespoon)
    Nutritional Analysis
    Each with: 0 g water; 28 calories (16% from fat, 8% from protein, 76% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 6 g carb; 1 g fiber; 4 g sugar; 21 mg calcium; 1 mg iron; 3 mg sodium ; 94 mg potassium; 1458 IU vitamin A; 2 mg vitamin C; 0 mg cholesterol
Steakhouse Spice Rub
    To give your grilled steaks that steakhouse flavor (without the added salt), rub them with this mixture before putting them on the grill. The sugar helps to create that crispy outer crust and seal in all the juices.
    2 teaspoons (6 g) onion powder
    2 teaspoons (4 g) garlic pepper
    2 teaspoons (10 g) brown sugar
    1 teaspoon black pepper, freshly ground
    Mix together and rub into meat before cooking.
    Yield: 4 servings (about 2 teaspoons)
    Nutritional Analysis
    Each with: 0 g water; 19 calories (2% from fat, 8% from protein, 90% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 5 g carb; 0 g fiber; 3 g sugar; 10 mg calcium; 0 mg iron; 2 mg sodium ; 41 mg potassium; 2 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol
Seafood Boil Blend
    Use this blend when boiling or steaming seafood or fish.
    1 teaspoon mustard seed
    2 teaspoons (4 g) dill seed
    1 teaspoon ground ginger
    1 teaspoon dried chile peppers, crushed
    1 teaspoon bay leaf, crushed
    ½ teaspoon black pepper
    ½ teaspoon celery seed
    ½ teaspoon ground allspice
    ½ teaspoon ground cinnamon
    Mix all the ingredients together. Store in an airtight container. Makes enough to boil 4 to 8 helpings of seafood.
    Yield: 6 servings
    Nutritional Analysis
    Each with: 1 g water; 14 calories (41% from fat, 17% from protein, 43% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 1 g fiber; 0 g sugar; 29 mg calcium; 1 mg iron; 1 mg sodium ; 33 mg potassium; 44 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol
    Tip: Because this mixture contains whole seeds, it is not as useful to put directly on food.
Cajun Seasoning
    Add a little Cajun flavor to your favorite dishes. But leave out the sodium that almost all commercial Cajun seasonings contain.
    1 teaspoon paprika
    2 ½ teaspoons (3 g) dried onion flakes
    2 teaspoons (6 g) minced garlic
    1 ½ teaspoons dried thyme
    1 teaspoon marjoram
    ½ teaspoon fennel
    1 teaspoon cumin
    ½ teaspoon cayenne pepper
    Mix all the ingredients together. Store in an airtight container.
    Yield: 24 servings (½ teaspoon)
    Nutritional Analysis
    Each with: 0 g water; 3 calories (22% from fat, 14% from protein, 65% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 4 mg calcium; 0 mg iron; 0 mg sodium ; 14 mg potassium; 172 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Not Quite Emeril’s Creole Seasoning
    Creole is more of an “in-town,” upper-class cuisine than Cajun. With its French influence, it tends to have a more complex blend of flavors, with less reliance on the heat of cayenne pepper. This seasoning mix will still give your recipes some kick, but also a lot of flavor. The basic ingredients are based on Emeril’s recipe for Creole seasoning, but modified to my taste and without the salt.
    ½ teaspoons (3.8 g) paprika
    1 teaspoon garlic