5 Delicious Low-Sodium Recipes that Promote a Healthy Lifestyle

1. Grilled Lemon Herb Chicken

Ingredients:

• 4 boneless, skinless chicken breasts

• 2 lemons (one for zest and juice, one for slices)

• 3 tablespoons olive oil

• 3 garlic cloves, minced

• 1 tablespoon fresh rosemary, chopped

• 1 tablespoon fresh thyme, chopped

• 1 teaspoon black pepper

Instructions:

1. In a bowl, mix lemon zest, lemon juice, olive oil, garlic, rosemary, thyme, and black pepper.

2. Marinate chicken breasts in the mixture for at least 30 minutes.

3. Preheat grill to medium-high heat.

4. Grill chicken breasts for 6-7 minutes on each side or until fully cooked.

5. Serve with lemon slices and a side of steamed vegetables.

2. Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups low-sodium vegetable broth

• 1 can black beans, drained and rinsed

• 1 red bell pepper, diced

• 1 small red onion, finely chopped

• 1 cup corn kernels

• 1 avocado, diced

• 1/4 cup fresh cilantro, chopped

• 1 tablespoon olive oil

• Juice of 2 limes

• 1 teaspoon ground cumin

• Black pepper to taste

Instructions:

1. Cook quinoa in low-sodium vegetable broth according to package instructions. Let cool.

2. In a large bowl, combine quinoa, black beans, bell pepper, red onion, corn, avocado, and cilantro.

3. In a small bowl, whisk together olive oil, lime juice, cumin, and black pepper.

4. Pour dressing over salad and toss to combine. Serve chilled.

3. Baked Salmon with Dill and Lemon

Ingredients:

• 4 salmon fillets

• 1 lemon, thinly sliced

• 2 tablespoons fresh dill, chopped

• 2 tablespoons olive oil

• 1 teaspoon black pepper

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place salmon fillets on a baking sheet lined with parchment paper.

3. Drizzle olive oil over salmon and sprinkle with dill and black pepper.

4. Place lemon slices on top of salmon fillets.

5. Bake for 12-15 minutes or until salmon is cooked through.

6. Serve with a side of steamed broccoli or green beans.

4. Vegetable Stir-Fry with Tofu

Ingredients:

• 1 block firm tofu, pressed and cubed

• 2 tablespoons olive oil

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 cup snap peas

• 1 cup broccoli florets

• 1 cup sliced mushrooms

• 2 garlic cloves, minced

• 1 tablespoon fresh ginger, minced

• 3 tablespoons low-sodium soy sauce

• 1 tablespoon rice vinegar

• 1 teaspoon sesame oil

• 1 teaspoon sesame seeds (optional)

Instructions:

1. Heat olive oil in a large pan over medium-high heat.

2. Add tofu and cook until golden brown. Remove from pan and set aside.

3. Add bell peppers, snap peas, broccoli, mushrooms, garlic, and ginger to the pan. Cook until vegetables are tender-crisp.

4. Return tofu to the pan and add low-sodium soy sauce, rice vinegar, and sesame oil. Toss to combine.

5. Sprinkle with sesame seeds and serve over brown rice or quinoa.

5. Spinach and Mushroom Stuffed Peppers

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 2 cups mushrooms, chopped

• 3 cups fresh spinach, chopped

• 1 cup cooked quinoa

• 1/4 cup grated low-fat mozzarella cheese

• 1 teaspoon dried oregano

• 1 teaspoon black pepper

Instructions:

1. Preheat oven to 375°F (190°C).

2. Heat olive oil in a large pan over medium heat.

3. Add onion and mushrooms, and cook until softened.

4. Add spinach and cook until wilted. Stir in cooked quinoa, oregano, and black pepper.

5. Stuff each bell pepper with the mixture and place in a baking dish.

6. Sprinkle with mozzarella cheese.

7. Bake for 25-30 minutes or until peppers are tender.

8. Serve warm.

These recipes are not only low in sodium but also packed with nutrients and flavor. Enjoy a healthier lifestyle with these delicious options!