GEMCH Blog

Low-Sodium Dinners

Reducing salt from your diet can significantly improve your health especially for those suffering from high blood pressure, kidney diseases, and heart problems. In the latest Dietary Guidelines for Americans, it is recommended that healthy adults limit their sodium intake to 2,300 milligrams or about a teaspoon of salt a day. You may be thinking that the recommended amount seems unrealistic considering the amount of salt needed to make a tasty dish, which is why we provide some low-sodium dinner recipes to prove that your dish can still be tasty without adding too much sodium.

Balsamic Baked Chicken

Balsamic vinegar is a good alternative for chicken marinades as compared to using the usual soy sauce that is high in sodium. This recipe gives your chicken a tangy, herb taste with a little sweetness that you and your family can surely enjoy.

You need:

  • 1 ½ tsp. fresh rosemary, minced
  • 2 cloves garlic, minced
  • ¾ black pepper
  • ½ tsp. salt
  • 6 boneless, skinless chicken breasts
  • 1 tsp. olive oil
  • ¼ cup balsamic vinegar

Combine rosemary, garlic, pepper, and salt in a bowl and mix well. Place your chicken in a separate bowl and drizzle with olive oil. Rub spice mixture to chicken. Cover and refrigerate for at least 4 hours or more.

Preheat oven to 450 degrees. Spray a heavy roasting pan with nonstick cooking spray and place the chicken in. Bake for 10 minutes. Turn chicken over and bake for another 10 minutes. Add three to four tablespoons of water if drippings begin to dry up.

Drizzle vinegar over chicken and transfer to serving plates. Stir liquid in the pan and drizzle over chicken. Serve and enjoy!

Garlic Salmon

Aside from being low in sodium, this recipe makes use of salmon that is a good source of omega 3-fatty acids and protein. The combination of garlic, lemon, and dill makes this dish a tasty and healthy choice for you and your family.

You need:

  • 1 ½ lbs. salmon fillet
  • 3 to 5 cloves garlic, minced
  • 1 sprig fresh dill, chopped
  • 5 slices of lemon
  • 5 sprig of dill weed
  • 2 green onions, chopped
  • Dash of salt and pepper to taste
  • 2 large pcs. of aluminum foils

Preheat oven to 450 degrees.

Spray aluminum foils with nonstick cooking spray and place salmon on top of one of the foils. Sprinkle salmon with salt, pepper, garlic, and chopped dill. Place lemon slices with a sprig of dill on top of each fillet. Add green onions.

Cover salmon with the second piece of aluminum foil and pinch together to seal. Place on a large baking dish and bake for 20 to 25 minutes.

Low-Sodium Meatloaf

Enjoy everybody’s favorite meatloaf without using any salt. This recipe stays true to the traditional recipe, you can’t even tell that it’s low in sodium.

You need:

  • ½ cup onion, finely chopped
  • 1/3 cup celery, finely chopped
  • 1/3 cup carrot, finely grated
  • 2 lbs. ground beef
  • 1 can no-salt-added tomato sauce, about 8 oz.
  • 1 cup rolled oats
  • 1 egg, beaten
  • 2 tbsp. olive oil
  • 2 cloves garlic, minced
  • 2 tsp. thyme
  • ¼ tsp. ground pepper
  • 1 tbsp. Worcestershire sauce
  • ½ cup no-salt-added ketchup
  • 1 tbsp. brown sugar
  • 1 tbsp. horseradish
  • 1 tbsp. prepared mustard

Preheat oven to 350 degrees. Heat olive oil in a pan and sauté onion, celery and carrot until tender.

In a large bowl, mix all the other ingredients except for the last four that will be used for the sauce. Put in a large baking pan, shaping it to form a loaf.

Combine last four ingredients in a separate bowl and pour over the meatloaf. Bake for about an hour. Let stand for at least 10 minutes before serving.

Low-sodium dinners don’t necessarily mean bland and boring. As long as you know which ingredients to choose as your seasoning, you can still have a tasty and flavorful dinner.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.