Posts Tagged ‘low sodium’

Thai Curry Mushrooms and Tofu

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

Yield: 6 servings

Serving size: 1 cup

Ingredients

1 pound extra firm tofu, drained
1 tablespoon Thai green curry paste
1 (13 to 14 ounce) can coconut milk (divided)
1 1/2 teaspoons olive oil
1 tablespoon brown sugar
1 tablespoon fish sauce (optional)
8 ounces shiitake mushrooms, halved
8 ounces cremini, mushrooms, halved
1 small onion, cut into 1-inch dice
1 small red pepper, seeded and cut into 1-inch dice
1 cup green beans (fresh or frozen and thawed), cut into 2-inch pieces
1 lime, juiced
1/4 cup fresh basil, coarsely chopped
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Directions

1. Working on the long side of the block of tofu, slice it into 8 slices.  Place two layers of paper towel on a rimmed baking sheet and top with tofu slices.  Place two more layers of paper towel on top of the tofu, followed by another baking sheet.  Weigh with a heavy skillet or 3 cans for about hour to squeeze out excess moisture.  Cut each rectangle into 4 pieces.

2. Heat olive oil in a deep skillet or Dutch oven over medium heat.  Add green curry paste and cook 30 seconds to soften.  Add coconut milk, brown sugar and fish sauce (if using); bring to a simmer and cook for 3 – 4 minutes.

3. Add mushrooms and onion; 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.

4. Add lime juice and basil and gently stir just to combined; season with salt and pepper.  Serve with steamed white or basmati rice, if desired.

Nutrition Facts

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

Foodservice portion

Mushroom Orzo with Parsley, Lemon Zest and Olive Oil

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

Yield: 6 servings

Serving size: 1 cup

Ingredients

1 1/3 cups whole wheat or high protein orzo
2 tablespoons olive oil (divided)
8 ounces button mushrooms, halved or quartered if very large
3 to 4 ounces oyster mushrooms, roughly chopped
3 to 4 ounces enoki, root trimmed and separated
2 cloves garlic, finely chopped
1/2 teaspoon sea salt
pinch freshly ground black pepper
2 tablespoons fresh lemon juice
1/2 teaspoon grated lemon zest
1/2 teaspoon red pepper flakes
fresh parsley, coarsely chopped
1/4 cup grated Parmesan cheese

Directions

1. Cook orzo as package directs, drain and place in a large bow; cover to keep warm.

2. Meanwhile, heat 2 teaspoons olive oil in a large nonstick skillet over medium heat.  Add button mushrooms, oyster mushrooms garlic, salt and pepper.  Cook, stirring occasionally, 5 to 8 minutes or until tender.  Gently toss in enoki mushrooms and cook 30 seconds longer.  Mix into warm orzo. Let rest 5 minutes.

3. Toss with last 4 teaspoons olive oil and remaining ingredients.  Serve warm.

Nutrition Facts

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

Foodservice portion

Mushroom and Chicken Quinoa with Chiles

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

Yield: 4 servings

Serving size: 1 cup

Ingredients

3/4 cups quinoa
Cooking spray
8 ounces boneless, skinless chicken breast
3 tablespoons olive oil (divided)
2 cloves garlic, finely chopped
1 oyster mushrooms, roughly chopped
1 small red onion, cut into 1/2-inch dice
1/2 small red jalapeño, seeded and finely chopped
1 small red pepper, seeded and cut into 1/2-inch dice
2 tablespoons fresh parsley, chopped
2 fresh scallions, chopped
1/8 teaspoon red pepper flakes
1/ teaspoon sea salt
dash freshly ground black pepper
1/4 cup fresh lemon juice
2 teaspons balsamic vinegar
5 tablespoons Cotija cheese, crumbled

Directions

1.  Combine quinoa in a medium sauce pan with 1 1/2 cups of water; simmer 10 to 15 minutes. Remove cooked quinoa large bowl; loosely cover to keep warm.

2.  Meanwhile, heat a small skillet over medium heat; spray with cooking spray and add chicken.  Cook 10 to 12 mintues, or until cooked through, turning once through..  Remove and set aside until cool enough to handle.  Cut into 1-inch pieces.

3. Increase oven temperature to 450 degrees. In a large bowl toss together 1 tablespoon olive oil, garlic, mushrooms, onion, peppers, parsley, scallions and red pepper flakes.  Place mix on rimmed baking sheet and cook until vegetables are tender, about 10 minutes stirring once.

4. Toss cooked vegetables with warm quinoa; season with salt and pepper.  Drizzle mixture with lemon juice, balsamic vinegar and remaining 2 tablespoons olive oil.  Toss until evenly mixed.

5.  Add diced chicken and cheese; toss again. Serve warm.

 

Nutritional Information

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

Foodservice Portion

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