I got my bi-weekly e-newsletter on Low Sodium Cooking from Dick Logue today. Here are a couple of the recipes in this edition that looked particularly good to me since the weather has cooled off:
Black Bean Soup
A flavorful Latin style soup that's low in carbohydrates and fat. Use homemade salsa if you have it. If not, look for a brand like Enrico's no salt added, which is just as low, or Newman's Own that has around 120 mg of sodium per serving. This will add about 30 mg per serving.
1 1/2 c Dried Black Beans 4 c Water 2 T Olive Oil 1 Onion,Finely Chopped 1/2 Green Bell Peppers,Finely Chopped 2 ea Garlic,Minced 2 Carrot,Finely Chopped 2 Celery,Finely Chopped 1 t Cumin 1/4 t Cayenne 1 T Lime Juice 1/4 c Salsa
Soak beans in water overnight. In a large Dutch oven, sauté onion, pepper, garlic, carrots and celery until almost soft. Add spices and sauté a few minutes more. Add beans, water, lime juice and salsa and simmer until beans are beginning to fall apart, 1 1/2 to 2 hours.
Yield: 6 Servings
Per Serving: 130 Calories 5 g Protein 5 g Total Fat 1 g Saturated Fat 1 g Polyunsaturated Fat 3 g Monounsaturated Fat 18 g Carbohydrates 5.7 g Fiber 24 mg Sodium 360 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1 Starch 0.5 Vegetable 0 Lean Meat 0 Very Lean Meat 1 Fat
Easy No-Crust Apple Pie
Subscriber Kate originally sent us this recipe for an easy apple dessert It's as good as she said it was. And as she pointed out, for those of us who don't like to peel apples it doesn't take as many as a "real" apple pie.
4 Apples,Peeled And Sliced, 2 Golden Delicious And 2 Macintosh 1 T Sugar 1 t Cinnamon 3/4 c Unsalted Margarine,Melted 1/2 c Sugar 1 Egg 1/2 t Sodium Free Baking Powder 1 c Flour
Slice the apples put in a bowl. Add cinnamon and tablespoon of sugar and mix well. Dump into a greased (I use the Canola spray) 10" glass pie plate. In the same bowl beat the egg, add: melted margarine, 1/2 Cup sugar, baking powder and flour. Pour over apples (it'll be thick, so I actually put little spoonfuls all over to make sure it all gets covered). Bake at 350 degrees for 40-45 mins until golden brown and a toothpick inserted comes out clean.
Yield: 8 Servings
Per Serving: 306 Calories 3 g Protein 18 g Total Fat 3 g Saturated Fat 6 g Polyunsaturated Fat 8 g Monounsaturated Fat 36 g Carbohydrates 1.8 g Fiber 15 mg Sodium 153 mg Potassium 0 mg Cholesterol Diabetic Exchanges Starch Fruit Milk Other Carbohydrates Vegetable Lean Meat Very Lean Meat Fat