Very Low Sodium Recipes

Very Low Sodium Chicken Salad
Makes 2 1/2 cups
2 cups shredded or diced cooked chicken meat
4 Tbsp. low sodium mayonnaise
4 Tbsp. plain yogurt
2 tsp. lemon juice
1/2 tsp. RC Very Low Sodium VLS Chicken Base
Dash of sugar substitute (optional)
Directions: Whip together mayonnaise, yogurt, lemon juice, RC Very Low Sodium VLS Chicken Base and sugar until well blended. Add chicken and fold together. Chill until ready to serve.
Substitutions: Use low sodium canned chicken or tuna fish.
Variations: If desired, add fruit (apples or grapes), nuts walnuts or pecans to your salad or herbs (dill, thyme, parsley.)
Submitted by Katherine Beich, MS, RD/LD

Very Low Sodium Tomato Soup
Makes 2-1/2 quarts
8 skinned and seeded fresh tomatoes or 3 cups low sodium tomato puree
1 Tbsp. olive oil
1 onion, chopped, medium
1 cup mixed fresh vegetables, diced (carrots, celery, sweet potato, spinach, etc)
5 cloves garlic, finely chopped
2 qts. low sodium vegetable juice
2 Tbsp. balsamic vinegar
2 Tbsp. RC Very Low Sodium VLS Chicken Base
2 tsp. italian seasoning
1 tsp. sugar or sugar substitute
1/4 tsp. ground pepper
1 cup fresh basil leaves, minced or 2 tsp. dried
Directions: If using fresh tomatoes- preheat oven to 450º. Cut tomatoes in half through the stem. Seed the tomatoes. Place the tomatoes cut side down on a cookie sheet lined with foil. Roast approximately 20 minutes until skins are charred. After cooking, remove skins from tomatoes and discard. Place tomatoes and any collected juice from pan into food processor or blender and puree. Add basil and pulse until basil is finely chopped.
Proceed: Heat olive oil in saucepan. Add onion, garlic and remainder of vegetables.  Cook until just tender. Place all remaining into a large pot or slow cooker. Heat on high and then reduce heat to low and simmer, uncovered for 1 hour or until soup thickens.
Additions: If desired, add non-fat liquid creamer just prior to serving.
Chef’s Hint: Fresh tomatoes can be processed when in abundance and frozen until ready to use.
Submitted by Katherine Beich, MS, RD/LD

Very Low Sodium Baked Potato and Corn Chowder
Makes 1 quart
2 baked potatoes, scooped
1 cup frozen corn
3 cups cold water
3 Tbsp. flour
4 tsp. RC Very Low Sodium VLS Chicken Base
1/2 tsp. dill weed
1 Tbsp. dried parsley
1/8 tsp. ground pepper
Directions: Mix together water, flour, RC Very Low Sodium VLS Chicken Base, dill, parsley and pepper with a wire whip until well blended. Put mixture into a 3 quart sauce pan. Heat on medium, continue to stir. Cook until near boil and thickened. Add scooped, mashed potatoes and corn. Return to medium heat and cook 5 minutes more.
Submitted by Katherine Beich, MS, RD/LD