lower sodium ground beef stroganoff

Ingredients

14 oz lean ground beef
Tomato Paste 1/3 of a small can
Sour Cream 1.5 cup
2 chopped onions
minced Garlic, 3 cloves
Granulated Sugar, 1 tsp
Water, 1 cup (not from bottle)
1.5 cups sliced fresh mushrooms
Salt 1/2 tsp
ground pepper
3 tsp smoked paprika
1/4 tsp cayenne or hot red pepper
thyme leaves (optional)
1 Tbsp olive oil

Instructions

1. in a deep, large pan, fry onions in olive oil over medium-high heat until softened. Add garlic and sauté two minutes more. Add mushrooms, ground beef and spices and brown well, breaking up clumps until cooked.

2. add tomato paste and sugar, stirring together until entire mixture is well coated. Add sour cream and mix well over medium heat. Add water and simmer, stirring often, until it is the consistency you desire. Add more water if necessary. Adjust spices to taste. Serve over buttered noodles and with a nice salad on the side

Nutritional Information (does not include noodles) for 1/6th of recipe:

Calories 348.5

Total Fat 28.1 g

Saturated Fat 13.3 g

Polyunsaturated Fat 1.3 g

Monounsaturated Fat 11.1 g

Cholesterol 74.9 mg

Sodium 340.0 mg

Potassium 465.5 mg

Total Carbohydrate 9.3 g

Dietary Fiber 1.3 g

Sugars 2.1 g

Protein 15.0 g

good source of B-12, niacin, and selenium

Beef and garden vegetable stovetop stew

1/2 lb minute steak or other thin steak, sliced into strips
1 large onion, chopped
1 small to medium diced zucchini, fresh from the garden preferably (around 1 cup).
large handful of cleaned garden green or yellow beans, cut into 1/2 inch pieces
1 red bell pepper, cut into strips
1 tbs olive oil
1 tbs Spike Salt Fee All Natural Seasoning
garlic powder
onion powder
Brag's liquid aminos (I use the spray bottle, but use the equivalent of 1/4 tsp)
1 cup salt-free beef broth (the kind I use by president's choice has about 90 mg of sodium per cup, nutritional info calculated based on that)
3 large cloves garlic, minced
black pepper

1. fry onions in the olive oil until tender. Add garlic and cook for a minute more. Add bell pepper strips, zucchini, beans, and beef strips and sauté over medium-high heat. Add dry seasonings and stir well, coating all.

2. Add beef broth and bring to a simmer, cover and cook until vegetables are cooked, around 15 minutes or so. Should be a bit saucy. Add liquid aminos at the end, stir, and serve with a nice pita bread or buttered crusty bread

Cal 148

fat 6 g

cholesterol 32 mg

sodium 78 mg

potassium 478 mg

carbs 9.2 g

fiber 2.3 g

protein 15 g

"Bruschetta nachos"

Serves one

20 small low-sodium Tostitos rounds

1 medium tomato (a GOOD one!)

20 fresh basil leaves (or 10 large ones)

2 fresh bocconcini (similar to fresh mozarella, but no sodium at all) balls, sliced into 20 thin discs

garlic and onion powder

Mrs Dash (optional)

freshly ground pepper (optional)

Lay out tortilla chip rounds on a platter. Top with cheese. Mix tomato with spices and toss. place tomato mixture and basil leaves on top of each "nacho" and serve.

Nutritional Info for entire dish

Cals: 305

Fat: 17.5 g, 7g of it saturated

Cholestrol: 40 mg

Sodium: 75 mg

Carbs: 24g

Protein: 13g

avocado toast breakfast or snack

1 weight watchers whole grain flat roll (they look like little brown english muffins but are lower calorie at 110 cals and have about 140 mg of sodium for the entire bun (it splits in two), or any bread with equivalent sodium content

1/4 haas avocado, mashed with 1 tsp mayo, pepper, garlic & onion powder. Add a squirt of lemon juice if wanted

2 medium slices of tomato

Mrs. Dash

• toast bun/roll in a toaster. spread with avocado mixture and top with tomato. Sprinkle Mrs Dash on top

Cal 182

Sodium 148 mg

Fat 7.8g

carbs 26g

Protein 5.2 g

Broccoli Parmesan pasta

8 servings

Ingredients:

• 3 tbs olive oil
• 5 cloves garlic, peeled and pressed
• 2.5 cups broccoli florets
• 3 oz hard Parmesan cheese (not the kind in a can, the wedge type)
• 1 lb or 450g pasta of your choice

Insructions:

• Bring a large pot of unsalted water to a boil and cook pasta for 7-9 minutes, depending on variety; meanwhile steam broccoli florets in a steam basket at the same time until stems are fork-tender.
• drain pasta and turn off heat from smaller broccoli pot. add olive oil to large pot over medium-low heat and sauté garlic until golden, but not brown or charred. Remove from heat and toss with pasta and broccoli.
• Grate Parmesan cheese using the fine side of a cheese grater or using a Parmesan grater. Reserve a little bit for topping and mix the rest with the pasta.
• Serve on plate with a meat dish or other protein. Top with a generous pinch of parmesan cheese (fresh Parm, don't bother with the canned type) and optional shake of Mrs Dash of your preference.

Nutritional Info for 1/8 recipe (a bit over a cup serving):

Cal 295

fat 8.9 g (2.6 saturated, 4.7 Mono unsaturated)

Cholesterol 7.2 mg

Sodium 192 mg

Potassium 200 mg

Carbohydrates 42 g

Protein 11.5 g

Good source of vitamin C and folate

Baked Dilled Salmon

8 servings

Ingredients

• 800g (a bit more than a pound and a half) of skinless salmon steaks
• 3 tbs unsalted butter
• garlic powder
• onion powder
• dill weed

Instructions

• Preheat oven to 400. Cover a baking pan with foil.
• melt butter in the microwave on high for 1 minute. Stir in spices.
• Lay salmon on foil-covered pan and brush with spiced butter mixture
• Bake in oven for 10 minutes or until fish flakes easily with a fork.
• Serve with lemon wedges if you prefer.

Nutritional Information for each serving (about 3.5 oz portion):

Cal 231

Fat 12.5 g

cholesterol 82 mg (you can substitute butter with olive oil if you prefer, or replace fat entirely with lemon juice)

sodium 57.4 mg

Potassium 642 mg

Protein 25g

great source of B-12, B-6, and Selenium

Meatloaf #1

1 lb ground beef

1 hotdog bun, whirled in food processer until crumbs

1 egg

1 onion, grated or chopped

Hunt's Tomato Sauce, no salt added

2 tbs vinegar of your choice

black pepper

Mrs Dash Garlic and Herb blend

1 tsp dry mustard

dash of cayenne

garlic and onion powders

Mix crumbs with dry seasonings, then mix into ground beef and onions. Add egg and vinegar and half the tomato sauce. If mixture is too dry, add a little water. Put in loaf pan and cover with other half of tomato sauce and sprinkle with some Mrs Dash or spice of your choice ( salt free)

Bake for around 1.5 hours at 350 or until done.

fits in a bread loaf pan, nutritional info is calculated for 1/4 of the loaf, which is actually a lot. You'll probably eat less than that, so feel free to do the math yourself if you're minding calories or sodium stringently

Calories		379.1
Total Fat		24.9 g
	Saturated Fat	9.8 g
	Polyunsaturated Fat	1.3 g
	Monounsaturated Fat	10.7 g
Cholesterol		121.1 mg
Sodium		159.2 mg
Potassium		396.2 mg
Total Carbohydrate		14.2 g
	Dietary Fiber	2.1 g
	Sugars	4.7 g
Protein		23.7 g