Recipes a low-salt diet

Sirloin with Tomato, Olive, and Feta Topping

Serves 4; 3 ounces meat and 1/2 cup topping per serving

Ingredients
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/4 teaspoon pepper
1 pound boneless top sirloin steak, all visible fat discarded, cut into
4 pieces

Topping
2 cups grape tomatoes or cherry tomatoes, halved
2 tablespoons chopped kalamata olives, rinsed and drained
2 tablespoons crumbled reduced-fat feta cheese, rinsed and drained
1 tablespoon red wine vinegar

Vegetable oil spray

Directions
In a large airtight plastic bag, combine the garlic, oregano, lemon zest, lemon juice, and pepper. Add the steak and turn to coat. Seal the bag and refrigerate for 30 minutes to 8 hours, turning occasionally.

Meanwhile, in a medium bowl, stir together the topping ingredients. Cover and refrigerate until ready to serve.

Drain the steaks. Discard the marinade.

Heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the steaks for 4 to 5 minutes on each side, or until the desired doneness. (Or grill or broil 5 to 6 inches from the heat as directed.)

To serve, place each steak on a plate. Spoon the topping over each serving.

Nutrition Analysis (per serving)
Calories 187; Total Fat 6.5 g, Saturated 2.0 g, Polyunsaturated
0.5 g, Monounsaturated 2.5 g, Cholesterol 48 mg; Sodium 145 mg; Carbohydrates 6 g; Fiber 1 g; Sugars 3 g; Protein 26 g; Calcium 23 mg; Potassium 565 mg

Dietary Exchange
1 vegetable; 3 lean meat

Tangy Roasted Asparagus

Serves 4; 5 spears per serving

Ingredients
Vegetable oil spray
1 pound asparagus spears (about 20), trimmed and patted dry
1 tablespoon light tub margarine
1 teaspoon fresh lemon juice
1/2 teaspoon low-sodium Worcestershire sauce
1/4 teaspoon salt

Directions
Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with vegetable oil spray. Place the asparagus in a single layer on the baking sheet. Lightly spray with vegetable oil spray. Bake for 10 minutes, or until just tender and beginning to brown lightly on the tips.

In a small saucepan, combine the remaining ingredients. Cook over medium heat for 1 minute, or just until the margarine melts. Stir. Drizzle over the asparagus. Gently roll the asparagus back and forth to coat.

Nutrition Analysis (per serving)
Calories 41; Total Fat 1.0 g; Saturated 0.0 g; Polyunsaturated
0.5 g; Monounsaturated 0.5 g; Cholesterol 0 mg; Sodium 169 mg; Carbohydrates 5 g; Fiber 2 g; Sugars 3 g; Protein 2 g; Calcium 25 mg; Potassium 283 mg

Dietary Exchange
1 vegetable

Lemon Cream with Raspberries and Gingersnap Topping

Serves 4; 1/2 cup pudding, 1 tablespoon raspberry mixture, and 2 tablespoons cookie mixture per serving

Ingredients
8 reduced-fat gingersnaps, finely crushed
1 teaspoon grated lemon zest
3/4 cup boiling water
0.3-ounce box sugar-free lemon gelatin (small box)
1 cup ice cubes or 2/3 cup cold water
1 cup frozen fat-free or light whipped topping, thawed
2 ounces fat-free or light cream cheese
1 cup fresh or frozen unsweetened raspberries, thawed if frozen
1 tablespoon confectioners’ sugar
1/4 teaspoon vanilla extract
1/4 cup fresh raspberries (optional)

Directions
In a small bowl, stir together the gingersnap crumbs and lemon zest. Sprinkle a thin layer into dessert bowls or wine goblets. Set the remaining mixture aside.

Put the boiling water and gelatin in a blender or food processor. Holding down the lid tightly, blend until the gelatin dissolves. Add the ice cubes or cold water and stir until well blended or the ice has melted. Add the whipped topping and cream cheese and blend until smooth. Pour into the bowls or goblets. Refrigerate until firm, about 1 hour.

Meanwhile, in another small bowl, gently stir together 1 cup raspberries, confectioners’ sugar, and vanilla.

When the gelatin is firm, top with the raspberry mixture, then with the remaining gingersnap mixture. Garnish with the 1/4 cup raspberries.

Nutrition Analysis (per serving)
Calories 128; Total Fat 1.5 g; Saturated 0.5 g; Polyunsaturated
0.0 g; Monounsaturated 0.5 g; Cholesterol 3 mg; Sodium 184 mg; Carbohydrates 22 g; Fiber 2 g; Sugars 10 g; Protein 4 g; Calcium 50 mg; Potassium 78 mg

Dietary Exchange
1 starch; 1/2 fruit