So this is my recipe for low sodium chicken and rice. Here is the thing with my food. I make it so you can do even healthier or just keep it simple. These are the two reasons why. First everyone thinks they love to cook till they have a dietary parameter then it feels a hell of a lot more like work.
Second I try to create meals like this with so much wiggle room you can have the occasional treat and always make it fancier if you wish.
To start with this week I am sharing the other side of Herb Ox last week was the beef. This week is the chicken. It is no sodium and makes a damn fine broth. Here is a photo you can find it all over online I buy it and the beef by the case.
Without continued rambling here is my Chicken and rice soup. You cut up one chicken breast and toss it in a pot with three yes three packets of herb ox sodium free chicken. I then added a bag of frozen veggies. I often do fresh cut veggies but this time I was in a hurry. One of the hardest parts about a long term low sodium life is that you are always cooking so some days you want it to be faster and have plenty of servings. I chose a bag of plain old soup variety veggies. Then I used half a bag of frozen pre cut celery, onion and pepper. Again this is about speed. Some days I saute my chicken with those in a little butter but today I kept it simple. Then I added about 8 whole mushrooms and a can of low sodium diced tomatoes. Pro tip a lot of canned veggies are now listing themselves as low sugar. Those are often low sodium as well so keep an eye out when shopping. I add 8 cups of water and cover and cook on high 30 minutes. Come back in 30 minutes and you add a cup and a half of instant rice. I used plain white as I had it handy but another thing you can alter to be more healthy if you choose. At this point I also added a 1 table spoon of garlic and a 1/2 tsp of pepper. Then I let it cook for 10 minutes. At that point you take it off that burner and let it cool to dine. I will be the first to say while it is pretty tasty it is very plain but here is how that is a bonus. If you add up the sodium in this entire meal.
- 1&1/2 cups of chicken breast
- 1 can low sodium diced maters
- 1 bag of frozen small soup veggies
- 1/2 bag of celery, onion and peppers precut frozen
- 8 whole mushrooms fresh
These all add up to 348 mg of sodium. One pot of this soup will easily make 6-8 well sized individual meals. If you say 6 just to be cautious it comes out to 58mgs of sodium. The average low sodium diet is 2000mgs a day or less.
This lets you have the things I feel make us feel much less like we are eating crap. Maybe a nice roll with some unsalted butter, some hint of salt crackers with the meal. If you say have a day you need or really want to have a fast food meal this lets you have a filling meal that is easy and helps to keep those numbers down.
Any way I hope you all enjoy.
Love
Cappy Sue
