Salt-free Recipes

Note that some of these recipes call for egg substitute wherever possible to reduce cholesterol. However, these recipes have been kitchen-tested and they taste great!

Many of these salt-free recipes are delicious with my FlavorDoctor.  FlavorDoctor is an excellent way to simplify cooking. When you see a † next to a spice or flavoring in the recipes, just substitute one or more shakes to your taste of FlavorDoctor for the spice(s) marked by the †.

To find out more information and to order FlavorDoctor, visit http://shop.flavordoctor.com/

Pupusas Revueltas with Chicken
Nutrition Information
  • Serves: 12
  • Serving size: 2 pupusas
  • Calories: 294
  • Fat: 6 g
  • Saturated fat: 3 g
  • Unsaturated fat: 2 g
  • Polyunsaturated fat: 1.5 g
  • Carbohydrates: 41 g
  • Sugar: 7 g
  • Sodium: 211
  • Fiber: 4 g
  • Protein: 17 g
  • Cholesterol: 31 mg

Recipe type: Appetizers

Ingredients
  • Pupusas Revueltas with Chicken
  • 1 pound ground chicken
  • 1 tbsp vegetable oil
  • ½ pound low-fat mozzarella cheese, grated
  • ½ small onion, finely diced
  • 1 garlic clove, minced †
  • 1 medium green pepper, seeded and minced
  • 1 small tomato, finely chopped
  • ½ tsp FlavorDoctor
  • 5 cups instant corn flour (masa harina)
  • 6 cups water

Instructions
  1. In a nonstick skillet over low heat, sauté chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking.
  2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator.
  3. While the chicken mixture is cooling, place the flour in a large mixing bowl and stir in enough water to make a stiff tortilla-like dough.
  4. When the chicken mixture has cooled, mix in the cheese.
  5. Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a ½-inch thick circle. Put a spoonful of the chicken mixture in the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is ½-inch thick.
  6. In a very hot iron skillet, cook the pupusas on each side until golden brown.

Spicy and Sweet Meatballs
Nutrition Information
  • Serves: 12
  • Calories: 106
  • Fat: 2 g
  • Saturated fat: 0.5 g
  • Unsaturated fat: 0.7 g
  • Polyunsaturated fat: 0 g
  • Carbohydrates: 12 g
  • Sugar: 2 g
  • Sodium: 55 mg
  • Fiber: 0.5 g
  • Protein: 9 g
  • Cholesterol: 20 mg

Recipe type: Appetizer

Ingredients
  • Non-fat vegetable cooking spray
  • ¼ cup onion, chopped
  • 1 pound lean ground beef
  • ⅓ cup fine dried breadcrumbs
  • ¼ cup fresh parsley, chopped
  • ⅓ tsp nutmeg †
  • ¼ cup liquid non-dairy creamer
  • 1 egg white, beaten
  • ½ cup cranberries, finely chopped
  • 2 tsp dry mustard †
  • ⅓ tsp cayenne pepper †
  • ½ cup grape jelly
  • 1 tsp lemon juice

Instructions
  1. Coat small saucepan with cooking spray; place over medium heat.
  2. Add onion and sauté until tender.
  3. Combine onion with next six ingredients in a bowl.
  4. Shape into 36 1-inch meatballs.
  5. Place meatballs on a cooking spray coated baking sheet (with sides) and bake at 375°F for 18 minutes.
  6. Meanwhile, prepare sauce by combining the cranberries and remaining ingredients in a small saucepan.
  7. Cook over medium heat until thoroughly heated.
  8. Place Meatballs in a serving bowl and pour the sauce over.
  9. Serve with toothpicks.

 

Curtido Cabbage Salvadore
Nutrition Information
  • Serves: 12
  • Calories: 41
  • Fat: 1 g
  • Saturated fat: 0 g
  • Unsaturated fat: 0.5 g
  • Polyunsaturated fat: <1 g
  • Carbohydrates: 6 g
  • Sugar: <1 g
  • Sodium: 293 mg
  • Fiber: 1.5 g
  • Protein: 1 g
  • Cholesterol: 0 mg

Recipe type: Appetizer

Ingredients
  • 1 medium head cabbage, chopped
  • 2 small carrots, grated
  • 1 small onion, sliced
  • ½ tsp dried, red pepper (optional)
  • ½ tsp oregano †
  • 1 tsp olive oil
  • 1 tsp FlavorDoctor
  • 1 tsp brown sugar
  • ¼ cup vinegar
  • ½ cup water

Instructions
  1. Blanch the cabbage with boiling water for 1 minute.
  2. Discard the water.
  3. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
  4. Place in refrigerator for at least 2 hours before serving.
  5. Serve with Pupusas Revueltas.

Mexican Pozole
Nutrition Information
  • Serves: 10
  • Calories: 253
  • Fat: 10 g
  • Saturated fat: 3 g
  • Unsaturated fat: 2.5 g
  • Polyunsaturated fat: <1 g
  • Carbohydrates: 18 g
  • Sugar: 4 g
  • Sodium: 328 mg
  • Fiber: 2 g
  • Protein: 22 g
  • Cholesterol: 48 mg

Recipe type: Appetizer

Ingredients
  • 2 lb lean beef, cubed*
  • 1 tbsp olive oil
  • 1 large onion, chopped
  • 1 clove garlic, finely chopped†
  • ¼ tsp FlavorDoctor
  • ⅓ tsp black pepper †
  • ¼ cup cilantro †
  • 1 can (15 oz) stewed tomatoes
  • 2 oz tomato paste (no added salt)
  • 1 can (1 lb 13 oz) hominy

Instructions
  1. * Skinless, boneless chicken can be used instead of beef cubes.
  2. In large pot, heat oil, then sauté beef.
  3. Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat.
  4. Cover pot and cook over low heat until meat is tender.
  5. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
  6. Add hominy and continue cooking over low heat for another 15 minutes, stirring occasionally.
  7. If too thick, add water for desired consistency.

Spicy Marinated Shrimp Bowl
Nutrition Information
  • Serves: 15
  • Calories: 231
  • Fat: 9 g
  • Saturated fat: 1.5 g
  • Unsaturated fat: 5.5 g
  • Polyunsaturated fat: 1.5 g
  • Carbohydrates: 2.5 g
  • Sugar: 0 g
  • Sodium: 265 mg
  • Fiber: 0 g
  • Protein: 30 g
  • Cholesterol: 229 mg

Recipe type: Appetizer

Ingredients
  • 5 pounds fresh large shrimp, peeled and de-veined
  • ½ cup olive oil
  • ½ cup white or red vinegar
  • 1 ½ tsp lemon peel, finely shredded
  • ¼ cup lemon juice
  • 2 tbsp tomato paste (no added salt)
  • 3 garlic cloves, minced †
  • ½ tsp FlavorDoctor
  • ¼ tsp cayenne pepper †
  • 1 tsp black pepper †
  • ½ tsp white pepper, ground †

Instructions
  1. In a large kettle, bring 5 quarts water to a boil and then add shrimp.
  2. Bring to a boil again, and then reduce heat to a simmer.
  3. Simmer, uncovered for 1-3 minutes or until shrimp done.
  4. Drain shrimp. Rinse under cold running water; drain again.
  5. For marinade, in a crew-top jar combine oil, vinegar, lemon peel, lemon juice, tomato paste, garlic, salt, and all 3 types of pepper.
  6. Cover and shake well.
  7. Pour marinade over shrimp.
  8. Cover and chill overnight.

Black-Eyed Pea Salsa
Nutrition Information
  • Serves: 4
  • Serving size: ½ cup
  • Calories: 174
  • Fat: 7 g
  • Saturated fat: 0.5 g
  • Unsaturated fat: 4 g
  • Polyunsaturated fat: 2 g
  • Carbohydrates: 24 g
  • Sodium: 147 mg
  • Fiber: 5 g
  • Protein: 3.5 g
  • Cholesterol: 0 mg

Recipe type: Appetizer

Ingredients
  • 1 15-ounce can black-eyed peas, rinsed, and drained
  • ¼ cup thinly sliced green onion (2)
  • ¼ cup red sweet pepper, chopped
  • 2 tbsp canola oil
  • 2 tbsp cider vinegar
  • 1 to 2 fresh jalapeno peppers, seeded and chopped
  • ¼ tsp black pepper †
  • 2 cloves garlic, minced †

Instructions
  1. In a bowl, combine all ingredients, cover, and chill overnight.

Roasted Red Pepper Hummus
Nutrition Information
  • Serves: 6
  • Calories: 160
  • Fat: 5 g
  • Saturated fat: 0.5 g
  • Unsaturated fat: 1.5 g
  • Polyunsaturated fat: 2 g
  • Carbohydrates: 23 g
  • Sugar: 4 g
  • Sodium: 103 mg
  • Fiber: 6 g
  • Protein: 7 g
  • Cholesterol: 0 mg

Recipe type: Appetizer

Ingredients
  • 1 16-ounce can chickpeas
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 2-3 cloves garlic, pressed or crushed†
  • ½ cup roasted red pepper
  • 1 ½ tsp cumin †
  • 1 tsp coriander
  • ¼ tsp cayenne pepper †
  • ½ tsp FlavorDoctor
  • fresh ground pepper to taste †

Instructions
  1. Drain & rinse chick peas/garbanzos, reserving liquid.
  2. In small bowl, combine cumin, coriander, cayenne, and salt. Mix thoroughly.
  3. Put chickpeas in bowl of food processor with chopping blade and sprinkle the spice mixture over the top evenly.
  4. Add the tahini, lemon juice, garlic, and roasted red peppers, and blend until well mixed. Add the fresh ground pepper to taste.
  5. Once the hummus is smooth, add some of the reserved liquid from the chickpeas while it is being processed, until it reaches the desired consistency.
  6. Serve with toasted pita bread or as a dip or spread with almost anything.

Gazpacho
Nutrition Information
  • Serves: 4
  • Calories: 52
  • Fat: <1 g
  • Saturated fat: <1 g
  • Unsaturated fat: 0 g
  • Polyunsaturated fat: <1 g
  • Carbohydrates: 12 g
  • Sugar: 1 g
  • Sodium: 41 mg
  • Fiber: 2 g
  • Protein: 2 g
  • Cholesterol: 0 mg

Recipe type: Appetizer

Ingredients
  • 3 medium tomatoes, peeled, chopped
  • ½ cup cucumber, seeded, chopped
  • ½ cup green pepper, chopped
  • 2 green onions, sliced
  • 2 cup low-sodium vegetable juice cocktail
  • 1 tbsp lemon juice
  • ½ tsp basil, dried †
  • ¼ tsp hot pepper sauce †
  • 1 clove garlic, minced †

Instructions
  1. In large mixing bowl, combine all ingredients.
  2. Cover and chill in the refrigerator for several hours.

Pesto Pita Bites
Nutrition Information
  • Serves: 4
  • Calories: 224
  • Fat: 14 g
  • Saturated fat: 2.5 g
  • Unsaturated fat: 10 g
  • Polyunsaturated fat: 1.5 g
  • Carbohydrates: 20 g
  • Sugar: 6 g
  • Sodium: 150 mg
  • Fiber: 8.5 g
  • Protein: 5.5 g
  • Cholesterol: 2.5 mg

Recipe type: Appetizer

Ingredients
  • 1 cups fresh basil leaves, packed †
  • ¼ cup olive oil
  • 2 garlic cloves, finely minced †
  • 1 whole pita bread
  • 2-3 tbsp Parmesan cheese

Instructions
  1. Split pita bread into 2 rounds.
  2. Spread with pesto mix and sprinkle with cheese.
  3. Cut each into 6 wedges and then place on an ungreased baking sheet.
  4. Bake at 350ºF for 10-12 minutes or until crisp.
  5. Serve warm.