Dinner

Here are some low-sodium dinner options.

Roasted Chicken or Turkey With Green Bean Stuffing and Cranberry Sauce

Ingredients
Chicken:
3-5 lb whole chicken
1 tbsp salt-free poultry seasoning
1 tbsp Italian seasoning
1 tbsp olive oil
½ cup water
Turkey:
6-12 lb whole turkey
3 tbsp salt-free poultry seasoning
3 tbsp Italian seasoning
2 tbsp olive oil
1½ cups water
Stuffing (Triple recipe if using turkey):
5 cups low-sodium whole wheat bread, cubed
¾ cup onions, chopped
1 tbsp salt-free poultry seasoning
2 egg whites
1 cup unsalted chicken stock
2 cups green beans (fresh or frozen), cut into small pieces (around 2'')
1 tsp olive oil
Olive oil cooking spray
Cranberry Sauce (Triple recipe if using turkey):
2 cups fresh cranberries
¼ cup sugar (raw or white)
½ cup water
(Note: You can also purchase cranberry sauce from the grocery store.)
Timing
Prep Time: 15 minutes
Cook Time: Chicken, 1½-2 hours; Turkey, 3-4 hours
Directions
Chicken:
To make the chicken, heat oven to 375°F.
Remove giblets from chicken and discard.
Place in roasting pan, rub with olive oil and season.
Add water to bottom of pan.
Cover with foil and roast 1 hour at 375°F and then remove foil and roast at 400°F for an additional 30-40 minutes or until brown.
When leg is loose to the touch and internal temperature reaches 160°F.
Let rest for 15 minutes before serving.
Turkey:
To make the turkey, heat oven to 325°F.
Remove giblets from turkey and discard.
Place turkey in roasting pan, rub with olive oil, and season.
Add water to bottom of pan.
Cover with foil and roast 3-3½ hours at 325°F and then remove foil and roast at 400°F for an additional 30-40 minutes or until brown.
When leg is loose to the touch and internal temperature reaches 160°F.
Let rest for 15 minutes before serving.
Stuffing:
For stuffing, toast bread on baking sheet until golden brown.
Set aside to cool for 15 minutes.
Next, heat olive oil in medium pot over medium heat, add onions and cook until tender (about 4 minutes).
Add green beans, and sauté for 3-5 minutes.
Remove from heat, and let cool for 10 minutes.
Add bread, seasoning, egg, and stock, and stir well.
Place stuffing mixture in medium baking dish lightly coated with cooking spray, and cook for 30 minutes.
Cranberry Sauce:
For cranberry sauce, bring water and sugar to a boil, and stir until sugar is dissolved.
Add cranberries, bring to a boil, reduce heat, and simmer for 15 minutes.
Let cool (let sit out until chicken is done cooking and ready to serve).
(Note: Place stuffing in oven and start sauce when chicken has 30 minutes of cooking time remaining.)
(Holiday note: Cooking for a small crowd? This is a great meal option.)
Serving Size
Chicken:
6 oz white-meat chicken (without skin)
1 cup stuffing
¼ cup cranberry sauce
Serves 4-6
Turkey:
6 oz white-meat turkey (without skin)
1 cup stuffing
¼ cup cranberry sauce
Serves 12-18
Amount per Serving
Chicken:
(Based on white-meat chicken without skin; for dark-meat chicken without skin, add an additional 40 calories and 4 g fat per serving.)
397 calories
42.5 g protein
45 g carbohydrate
6 g fiber
7 g fat
140 mg sodium
Turkey:
(Based on white-meat turkey without skin; for dark-meat turkey without skin, add an additional 41 calories and 4 g fat.)
374 calories
41 g protein
45 g carbohydrate
6 g fiber
5 g fat
127 mg sodium

Grilled Salmon With Minty Roasted Red Pepper-Avocado Topping and Grilled Zucchini

Ingredients
Salmon:
1 lb wild salmon
1 tbsp white pepper
Juice of 1 lemon
Minty Roasted Red Pepper-Avocado Topping:
4 roasted red peppers, diced (no salt added, store bought)
1 shallot, chopped
½ avocado, cubed
1 clove of garlic, minced
½ cup fresh basil, chopped
½ cup fresh mint, chopped
¼ cup balsamic vinegar
Zucchini:
4 zucchini, cut lengthwise
Olive oil spray
2 tbsp cumin
Timing
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Directions
Preheat grill.
Squeeze lemon over salmon and top with white pepper.
While grill is heating, mix all topping ingredients and let sit at room temperature.
Cut zucchini lengthwise into ¼'' pieces (you should get around 4 pieces from 1 medium zucchini).
Spray each side lightly with olive oil and season with cumin.
Grill salmon skin-side down for 10-15 minutes.
Grill zucchini until they are brown on each side.
To serve, top salmon with Minty Roasted Red Pepper-Avocado Topping and arrange grilled zucchini next to it.
Serving Size
4 oz salmon
½ cup topping
5 zucchini slices
Serves 4
Amount per Serving
400 calories
35 g protein
10 g carbohydrate
6 g fiber
9.5 g fat
120 mg sodium

Baked Macaroni and Cheese With Garlic Rosemary Asparagus

Ingredients
Macaroni and Cheese:
12 oz uncooked whole wheat pasta
12 oz evaporated fat-free milk
½ cup fat-free sour cream
1 cup low-fat, low-sodium sharp Cheddar cheese, shredded
1 tbsp Parmesan cheese, shredded
½ tsp black pepper
½ tsp nutmeg
2 tbsp bread crumbs
1 tbsp Dijon mustard
Olive oil cooking spray
Garlic Rosemary Asparagus:
2 lbs asparagus
1 tsp olive oil
3 cloves garlic, minced
1 tsp dried rosemary (or 1 tbsp fresh rosemary)
Timing
Prep Time: 10 minutes
Cook Time: 20 minutes
Directions
Preheat oven to 425°F.
Cook pasta according to directions. Set ½ cup of pasta water aside.
Add evaporated milk, sour cream, pasta water, cheese, and spices in medium pot and place over low heat.
Using a whisk, stir constantly for 2-5 minutes or until cheese mixture is melted. IMPORTANT NOTE: Do not boil; only simmer.
Remove from heat and whisk in mustard.
Mix pasta into cheese mixture.
Transfer pasta into sprayed casserole dish.
Sprinkle bread crumbs over pasta.
Bake for 20 minutes or until top is golden brown.
Remove ends from asparagus (about 2'').
In large skillet, add asparagus with 5 tbsp of water and cook until water evaporates.
Add olive oil, rosemary, and garlic.
Cook over medium-high heat for 2-4 minutes.
Serving Size
1 cup macaroni
6 asparagus spears
Serves 8
Amount per Serving
210 calories
13.5 g protein
18 g carbohydrate
6 g fiber
5.5 g fat
165 mg sodium