Low Sodium Dinner Recipes that is Good for your Heart

1. Beef Tenderloin with balsamic Tomatoes

Ingredients:
1/2  cup balsamic vinegar
1/3  cup coarsely chopped, seeded tomato
2  teaspoons olive oil
2  beef tenderloin steaks, cut 3/4 inch thick (about 8 ounces)
1  teaspoon snipped fresh thyme

Directions:
1. In a small saucepan bring vinegar to boiling. Reduce heat; simmer, uncovered, 5 minutes or until reduced to 1/4 cup. Stir tomatoes into hot vinegar reduction.
2.Meanwhile, trim fat from steaks. Sprinkle with salt and pepper. In a large skillet heat oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once. Allow 7 to 9 minutes for medium-rare (145 degrees F) to medium (160 degrees F).
3.To serve, spoon vinegar reduction over steaks. Sprinkle with thyme.

2. Oven Baked Salmon

Ingredients:

• 12 ounce salmon fillet, cut into 4 pieces
• Coarse-grained salt
• Freshly ground black pepper
• Toasted Almond Parsley Salsa, for serving
• Baked squash, for serving, optional

Directions

• Preheat the oven to 450 degrees F.Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad and squash, if desired.Toasted Almond Parsley Salad:Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes.
  Roughly chop the capers, parsley and almonds and add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.

3.  Baked Lemon Chicken

Ingredients

• 3 tablespoons all-purpose flour
• 1/4 teaspoon pepper
• 4 boneless skinless chicken breast halves (1-1/2 pounds)
• 2 tablespoons vegetable oil
• 1 medium onion, chopped
• 1 tablespoon butter
• 1 cup chicken broth
• 3 tablespoons lemon juice
• 2 teaspoons dried basil
• 1/2 teaspoon dried thyme
• 4 lemon slices
• 2 tablespoons minced fresh parsley
• Hot cooked rice, optional

Directions

1. In a shallow bowl, combine flour and pepper; dredge the chicken. Set remaining flour mixture aside. In a skillet, brown chicken in oil; transfer to an ungreased 9-in. square baking dish.
2. In a saucepan, saute onion in butter. Add reserved flour mixture; stir to form a thick paste. Gradually add broth, lemon juice, basil and thyme; mix well. Bring to boil; cook and stir for 2 minutes or until thickened and bubbly. Pour over the chicken. Top each half with a lemon slice. Sprinkle parsley. Cover and bake at 350° for 25-30 minutes or until the juices run clear. Serve over rice if desired. Yield: 4 servings.

4. Oyster Stew

Ingredients:

• 3 slices bacon
• 2 teaspoons canola oil
• 2 cups diced onion
• 1 cup diced celery
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup dry white wine
• 2 8-ounce bottles clam juice (see Notes)
• 1 1/2 cups water, divided
• 1 pound baby or new potatoes, cut into bite-size chunks
• 3 tablespoons all-purpose flour
• 1 pound shucked oysters (see Notes), drained and chopped into bite-size pieces
• 1/2 cup light cream
• 2 tablespoons chopped fresh herbs, such as dill and chives

Directions:

1. Cook bacon in a large soup pot over medium heat, turning often, until crispy, 5 to 7 minutes. Drain on a plate lined with a paper towel. When cool, chop the bacon and set aside.
2. Wipe out the pot; add oil and heat over medium heat. Add onion, celery, salt and pepper and cook, stirring often, until the vegetables start to soften and brown slightly, about 2 minutes. Pour in wine, increase heat to medium-high and cook, scraping up any browned bits, until the wine is evaporated, 1 to 3 minutes. Add clam juice, 1 cup water and potatoes; cover and bring to a simmer. Reduce heat to medium-low and simmer, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
3. Whisk the remaining 1/2 cup water with flour until smooth and stir into the stew. Return to a simmer over medium-high heat, stirring constantly. Cook, stirring, until thickened, about 1 minute.
4. Stir in oysters, cream and herbs; return to a simmer and immediately remove from the heat. Let stand for 5 minutes to finish cooking the oysters. Serve sprinkled with the reserved bacon.

5. Baked Catfish

Ingredients:

• 1 cup couscous (preferably whole wheat)
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon smoked paprika
• Kosher salt and freshly ground pepper
• 4 6 -ounce skinless catfish fillets
• 2 lemons (1 thinly sliced, 1 juiced)
• 1/3 cup roughly chopped fresh parsley or mint
• 1 medium red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, finely chopped

Directions:

Preheat the oven to 425 degrees F. Lay a 2 1/2-foot-long sheet of aluminum foil on a baking sheet, letting the ends hang off. Lay another sheet of foil perpendicular on top. Rinse the couscous in a fine-mesh sieveunder cold water. Mix the olive oil, paprika and 3/4 teaspoon each salt and pepper in a small bowl. Pile the couscous in the center of the foil; toss with 1/2 tablespoon of the seasoned oil and spread in an 8-inch-square layer.

Brush the fish fillets on both sides with 1 tablespoon of the seasoned oil and arrange side by side on top of the couscous. Toss the lemon slices, parsley, red onion, tomatoes, garlic and the remaining 1/2 tablespoon seasoned oil in a bowl, then scatter evenly over the fish and couscous. Drizzle with 2/3 cup water, then bring the opposite ends of the foil together, fold over and crimp closed to make a sealed packet. Transfer the foil packet (on the baking sheet) to the oven and bake 25 minutes.

Open the foil packet; divide the fish among plates. Toss the couscous and vegetables; serve with the fish. Sprinkle with the lemon juice.

Per serving: Calories 429; Fat 21 g (Saturated 4 g); Cholesterol 80 mg; Sodium 219 mg; Carbohydrate 30 g; Fiber 5 g; Protein 31 g

6. Penne with Wanuts and Peppers

Ingredients:
1  tablespoon olive oil
6  ounces dried whole wheat or multigrain penne or rotelle pasta
1/4  cup walnuts, coarsely chopped
4  large cloves garlic, thinly sliced
2  medium green, red and/or yellow sweet peppers seeded and cut lengthwise into bite-size strips
1  small red onion, cut into thin wedges
1  cup halved red or yellow cherry or grape tomatoes
1/4 cup snipped fresh parsley
2  teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4  teaspoon coarsely ground black pepper
2  tablespoons grated Parmesan cheese (optional)

Directions

1. Cook pasta according to package directions. Drain and set aside.
2. Meanwhile, in a large skillet, heat oil over medium heat. Add walnuts and garlic. Cook about 2 minutes or until light brown, stirring frequently. Add sweet peppers and red onion. Cook for 5 to 7 minutes or until vegetables are crisp tender, stirring frequently. Add tomatoes; cook and stir for until heated through. Stir in parsley, rosemary, and black pepper. Put pasta in a large shallow bowl. Top with walnut-pepper mixture; toss gently to coat. If desired, sprinkle with Parmesan cheese.

6. Italian Lentil and Broccoli Stew

Ingredients:

1 sm onion, finely chopped
1 sm carrot, finely chopped
2 cloves garlic, minced
2 tsp olive oil
2 c reduced-sodium vegetable broth or water
1 c dried green or brown lentils
1 tsp dried oregano
¼ tsp red-pepper flakes
6 c broccoli florets
16 lg pitted green olives, slivered
4 tsp shredded Parmesan