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Sodium-Slashing Food Swaps

Scaling back on salt can save your life, but don’t just set down the shaker. Pay attention to processed foods, and give these recipes a shot.


CRAB AND CORN CHOWDER

Ingredients:

  • 1 tsp olive oil
  • 1 tbsp butter
  • 3 red potatoes, chopped
  • 2 stalks of celery, chopped
  • 2 small red peppers, chopped
  • 1 bay leaf
  • 2 tbsp all-purpose flour
  • 2 cups low-sodium chicken stock
  • 1 quart fat-free milk
  • 3 cups frozen corn kernels
  • 8 oz crab meat

Instructions:

  1. Heat oil and butter and add potatoes, celery and peppers. Add bay leaf.
  2. Saute veggies for about five minutes and then sprinkle in the flour.
  3. Cook for a few minutes, stirring continuously, and then add in the broth and stir to combine.
  4. Add in the milk, stir to combine, and then bring to a boil. Once the mixture boils, boil one minute more. (Stir occasionally throughout the process).
  5. Add in corn and crab, and simmer for five minutes. For a thicker soup, let the soup continue to simmer until it has reduced by about a quarter.

Makes: 12 1-cup servings

Nutrition: 170 calories, 2.5 g fat, 1 g saturated fat, 0 g trans fat, 15 mg cholesterol, 290 mg sodium, 29 g carbohydrates, 3 g fiber, 7 g sugar, 10 g protein


HOMEMADE TURKEY AVOCADO TOMATO SANDWICH

Ingredients:

  • 2 slices thin bread
  • 3 oz oven-roasted turkey breast
  • ¼ avacoado, sliced
  • 3 (or more) slices of tomato

Instructions:

  • Top bread with sliced turkey, avocado and tomato.

Serves: 1

Nutrition: 280 calories, 9 g fat, 1.5 g saturated fat, 0 g trans fat, 70 mg cholesterol, 200 mg sodium, 19 g carbohydrates, 6 g fiber, 4 g sugar, 30 g protein

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