Low-sodium substitutes

This is part two of a series on the high-sodium foods that account for most Americans’ sodium intake, according to the CDC (see my blog last week on this report).

Last week I mentioned I substitute a low-sodium spelt muffin for traditional English muffins (bread was the top sodium culprit in the CDC’s report). Today, I’m identifying additional substitutions I have been making ever since I began my heart-healthy quest last fall.

Here are several low-sodium substitutes:

• Cold cuts: I skip this section of the meat refrigerator in the grocery store. Instead, I buy cold cuts from Publix Super Market’s deli. They sell two low-sodium varieties of Boar’s Head meat: turkey and roast beef (which is my favorite cold cut). Boar’s Head produces a no-salt-added turkey breast that has only 55 mg of sodium per serving. The roast beef option has only 80 mg per serving. According to Boar’s Head’s website, the business is the first deli company to meet the goals of the New York City Department of Health’s National Salt Reduction Initiative, which set 2012 target levels for sodium levels in deli cold cuts and cheeses.
• Fresh and processed poultry: I look for chicken and turkey products in the meat section that say they retain less than 15 percent water; my wife, who is a healthy food advocate, says this means the meat has not had much, if any, salt added to “plump it up,” meaning to make it look bigger in the package, by retaining water. Many packaged fresh and processed poultry items in the grocery store should have a nutrition label where you can check the sodium content. Often the package will mention “no sodium added” if that’s the case. Sometimes you can find meats with a water retention of 1 percent, which is great.
• Pasta dishes: Marinara sauce (or, as I grew up calling it, spaghetti sauce) is traditionally a high-sodium food. But there are a few varieties out there that are low in sodium – you’ll end up paying a lot more money for them than you would for basic brands. One brand, Eden Organic, has 10 mg of sodium per half cup, and is available at Whole Foods Market.

Here are a couple of links to more information:

• Boar’s Head/Salt Reduction Initiative
• MSNBC story on deli meats

Cutting sodium while dining out

I’ve found one handy method to cut the sodium when I’m dining out: Tell the server you are on a low-sodium diet and have him/her ask the chef to leave out any sauces, spices or other seasonings that have sodium.

Chuy’s Tex-Mex Restaurant has been great to work with in this respect. Their fajita chicken is normally prepped with a marinade; when I dine there, I ask the server for chicken without the marinade. Doing this, however, takes a little longer since the chef has to cook chicken vs. using prepped chicken, but its’ worth the effort to cut the sodium.

If you’re worried about your food being bland, you might take along a bottle of seasoning like Mrs. Dash.

Many servers will be happy to help you cut the sodium in a dish. They may have recommendations based on your diet needs. That’s a benefit of eating at a sit-down restaurant vs. a fast food establishment. The restaurant may also have a nutrition guide listing components like sodium and cholesterol.

Chicken with broccoli and linguine

INGREDIENTS

• 5 ounces whole-grain linguine
• 12 ounces boneless, skinless chicken breasts, cut into cubes
• 2 tsp. olive oil
• 1/2 tsp. garlic powder
• 12 ounces frozen broccoli
• 1 cup sliced onion
• 1/2 tsp. red pepper flakes
• 2 tsp. cornstarch
• 3/4 cup low-sodium chicken broth
• 1/3 cup fat-free half-and-half
• 1/4 cup Parmesan cheese

 

DIRECTIONS

Cook the pasta following the package’s instructions, minus the salt.

Mix the oil and garlic in a bowl. Rub into the chicken.

Heat a large skillet over medium-high heat for a couple minutes. Cook the chicken for about 3 minutes, or until it isn’t pink in the center. Reduce heat to medium.

Stir in the broccoli and onion. Sprinkle in the red pepper flakes. Cook for 7 minutes or until the onion starts to become golden.

Mix the cornstarch and broth in a bowl, then pour over the chicken-broccoli-onions. Bring to a simmer and stir frequently. Reduce the heat and simmer for 3 minutes. Stir in the half-and-half and bring to a simmer.

Stir in the pasta and return to a simmer.

Serve topped with the Parmesan.

 

This is a low-sodium recipe. If you like, you can add a little salt for flavor, especially if you’re sharing this meal with someone who doesn’t have a sodium restriction.

I’ve thought about substituting low-sodium spaghetti sauce for the chicken broth. I may try that sometime.