Lunch

Here are some low-sodium lunch options.

Chicken Salad

Ingredients
¾ cup fat-free sour cream
3 scallions, minced
1 tbsp parsley, minced
1 tbsp lemon juice
½ tsp black pepper
3 cups cooked boneless/skinless chicken breasts, shredded
6 cups romaine lettuce, chopped
Timing
Prep Time: 15 minutes
Cook Time: N/A
Directions
In a medium bowl, mix together sour cream, scallions, parsley, lemon juice, and pepper.
Add shredded chicken and toss until well coated.
Serve on a bed of romaine lettuce.
If you prefer, serve with 8 whole grain crackers on the side.
Serving Size
1½ cups romaine lettuce with ¾ cup chicken salad
Serves 4
Amount per Serving
235 calories
35 g protein
11 g carbohydrate
2 g fiber
5 g fat
85 mg sodium

Beef Sliders With Honey Mustard Salad

Ingredients
Sliders:
1½ lbs 93% lean ground beef (can substitute extra lean ground turkey)
3 tbsp parsley, chopped
½ cup onions, finely chopped
1 tbsp olive oil
2 tbsp no salt spicy brown mustard
½ avocado, sliced thin
2 tomatoes, sliced thin
8 small, whole wheat dinner rolls (about 2'' x 2'', no sodium and fewer than 50 calories per roll)
Honey Mustard Salad:
4 cups mixed greens
Dressing:
2 tbsp honey
2 tbsp Dijon mustard
4 tbsp white vinegar
Pinch of sugar
Timing
Prep Time: 15 minutes
Cook Time: 20 minutes
Directions
In small pan, heat olive oil for 2 minutes on high heat.
Sauté onions until golden brown, stirring constantly.
Remove and cool.
In medium bowl, mix together meat, parsley, sautéed onions, and mustard.
Make sliders by forming 2½ oz miniature burgers.
Heat medium non-stick frying pan.
Cook burgers for 4 minutes per side.
To assemble, place avocado and tomato slices on roll and top with burger.
While burgers are cooking, mix together all honey mustard dressing ingredients with whisk or spoon.
Once mixed, toss greens in.
To serve, assemble 2 sliders on plate with 1 cup honey mustard salad.
Serving Size
2 sliders with 1 cup mixed honey salad
Serves 4
Amount per Serving
380 calories
35 g protein
27 g carbohydrate
15 g fiber
12.5 g fat
87 mg sodium

Romaine Quinoa Mint Salad and Tomato Coconut Soup

Ingredients
Tomato Coconut Soup:
1 medium onion, chopped
2 cloves garlic, chopped
1–12 oz can no-salt-added crushed tomatoes
¾ cup light coconut milk (30 mg of sodium or less per serving)
1 tbsp olive oil
Romaine Quinoa Mint Salad:
6 cups romaine lettuce, chopped
½ cup cooked quinoa
Zest of one lime and the juice of ½ of lime (Add a splash of orange juice to the lime juice if you like a sweeter flavor.)
¼ cup fresh mint, chopped
1 tbsp sesame oil
½ tsp garlic, minced
½ tsp red pepper flakes
Timing
Prep Time: 15 minutes
Cook Time: 30 minutes
Directions
In a medium-sized pot on medium-low heat, add olive oil and chopped onions.
Cook onions until golden brown (about 7 minutes), and then stir in garlic.
Let flavors combine together (2 minutes), and then add tomatoes.
Bring to simmer, lower heat, and cover for 20 minutes, stirring twice.
Toss together all salad ingredients in large bowl and serve with soup.
Serving Size
1 cup soup with 2 cups salad
Serves 4
Amount per Serving
300 calories
7.5 g protein
28 g carbohydrate
7 g fiber
2 g fat
55 mg sodium