Posts Tagged ‘low in sodium’

Thai Curry Mushrooms and Tofu (Foodservice portion)

Take your family on a low-sodium culinary adventure around the world with this mushroom curry.

Yield: 24 servings

Serving Size: 1 cup

Ingredients

  • 4  pounds extra firm tofu, drained
  • 1/4 cup Thai green curry paste
  • 4 (13.66 ounce) cans coconut milk (divided)
  • 3 tablespoons olive oil
  • 1/4 cup brown sugar
  • 1/4 cup fish sauce (optional)
  • 2 pounds shiitake mushrooms, halved
  • 2 pounds cremini, mushrooms, halved
  • 2 medium onions, cut into 1-inch dice
  • 3 medium red peppers, seeded and cut into 1-inch dice
  • 4 cups green beans (fresh or frozen and thawed), cut into 2-inch pieces
  • 4 limes, juiced
  • 1 cup fresh basil, coarsely chopped
  • 2 teaspoons sea salt
  • 1 teaspoon freshly ground black pepper
  • Optional: cooked white or Basmati rice

Directions

1. Slice each block of drained tofu into 8 rectangles. Place two layers of paper towel on a sheet tray and top with tofu slices. Place two more layers of paper towel on top of the tofu, followed by another sheet tray. Weigh with a skillet or heavy can for about an hour to squeeze out excess moisture. Dice each rectangle into 4 pieces.

2. Mix green curry paste with half of one can (about 7 ounces) of coconut milk in a small bowl. Heat olive oil in a 4-quart saucepan over medium heat. Add green curry coconut paste slowly, cooking until fragrant. Stir in remaining coconut milk, brown sugar and fish sauce (if using); bring to a simmer and cook for 3 – 4 minutes.

3. Add mushrooms and onion to saucepot; cover and simmer 3 – 4 minutes.  Gently stir in tofu; cover and simmer 3 – 4 minutes. Add peppers and green beans; simmer partially covered 3 – 4 minutes. Stir gently to avoid breaking up tofu.

4. Stir in lime juice and basil until well combined; season with salt and pepper.  Serve with white or basmati rice, if desired.

Nutrition Facts

(for 1 cup): Calories: 259; Total Fat: 20g; Saturated Fat: 13g; Cholesterol: 0g; Sodium: 262mg; Protein: 12g; Carbohydrates: 13g; Dietary Fiber: 3g

Family portion

Mushroom Orzo with Parsley, Lemon Zest and Olive Oil (Foodservice portion)

This zesty vegetarian mushroom orzo is a crowd pleasing dish that’s low in sodium.

Yield: 24 servings

Serving Size: 1 cup

Ingredients

  • 8 cups whole wheat Barilla Plus orzo
  • 3/4 cup olive oil (divided)
  • 6 pounds enoki, oyster and button mushrooms, halved or quartered (depending on size)
  • 6 cloves garlic, finely chopped
  • 3 teaspoons sea salt (divided)
  • ¾ teaspoon freshly ground black pepper (divided)
  • 5 lemons, zested and juiced
  • 3 teaspoons red pepper flakes
  • 4 cups fresh parsley, coarsely chopped
  • 1 1/2  cups grated Parmesan cheese

Directions

1. Bring 5 quarts of water to boil in a large saucepot. Add orzo; cook 10 – 11 minutes or until firm.  Drain and place in a 2-gallon bowl; partially cover and keep warm.

2. In another bowl, toss together 1/4 cup olive oil, mushrooms and garlic. Season with 1 teaspoon salt and ½ teaspoon pepper. Warm a large sauté pan over medium heat; add mushroom mixture and lightly sauté until tender. Mix into warm orzo. Let rest 5 minutes.

3. Gently stir in remaining ingredients including reserved 1/2 cup olive oil. Season to taste with remaining salt and pepper. Serve warm.

Nutrition Facts

1 Serving: Calories: 399; Total Fat: 10g; Saturated Fat: 2g; Cholesterol: 4g; Sodium: 336mg; Protein: 16g; Carbohydrates: 65g; Dietary Fiber: 5g

Family portion

Mushroom and Chicken Quinoa with Chiles (Foodservice portion)

This chicken and mushroom recipe is low in sodium and easy to make for any family dinner.

Yield: 24 servings

Serving size: 1 cup

Ingredients

  • 4 cups quinoa
  • Cooking spray
  • 2 pounds boneless, skinless chicken breast
  • 1 1/4 cups olive oil (divided)
  • 8 cloves garlic, finely chopped
  • 4 pounds oyster mushrooms, halved
  • 2 large red onions, cut into ½-inch dice
  • 1 small red chili pepper, seeded and cut into ½-inch dice
  • 2 large green bell peppers, seeded and cut into ½-inch dice
  • 2 large red bell peppers, seeded and cut into ½-inch dice
  • 1 cup fresh parsley, chopped
  • 1 cup fresh scallions, chopped
  • 1 teaspoon red pepper flakes
  • 3 teaspoons sea salt
  • ½ teaspoon freshly ground black pepper
  • 1 1/2 cups fresh lemon juice
  • 1/4 cup balsamic vinegar
  • 2 cups Cotija cheese, crumbled

Directions

1. Rinse quinoa thoroughly.  Place in a large stockpot with 8 cups of water; simmer 15 – 20 minutes. Remove cooked quinoa to a 2-gallon bowl; partially cover and keep warm.

2. Heat oven to 350 degrees. Generously coat a hotel pan with nonstick spray; lay out chicken breasts and roast for 12 – 15 minutes. Remove from oven and set aside until cooled. Once cooled, cut into 1-inch pieces.

3. Increase oven temperature to 450 degrees. In a large bowl toss together 1/4 cup olive oil, garlic, mushrooms, onion, peppers, parsley, scallions and red pepper flakes.  Place mix on sheet pan and cook until vegetables are tender, about 10 minutes.  Stir after 5 minutes.

4. Stir cooked vegetables into warm quinoa; season with salt and pepper. Drizzle mixture with lemon juice, balsamic vinegar and remaining 1 cup olive oil. Toss until evenly mixed.

5. Stir in diced chicken and cheese; toss again. Serve warm.

Nutrition Facts

1 Serving : Calories: 339; Total Fat: 18g; Saturated Fat: 4g; Cholesterol: 36g; Sodium: 45mg; Protein: 18g; Carbohydrates: 28g; Dietary Fiber: 5g

Family portion