10 Low Salt Dinner Menu Ideas

Contents:

Medical Video: Seasonings for No Salt Diet

Indonesians generally consume 15 grams of salt per day. This number is three times higher than the daily intake rate recommended by the World Health Organization. Not surprisingly, hypertension in Indonesia until now is still one of the health scourges in the community - reaching 25.8 percent in 2013, in accordance with the 2013 Health Department's Riskesdas data.

Hypertension that is not managed properly can cause kidney damage (kidney failure), coronary heart disease, and stroke. A healthy diet low in salt that is good for the heart can make a big difference in your health. Why not start from dinner?

Alternative low-salt dinner menu

1. Baked potatoes

Preparation time: 10 minutes

Cooking time: 60 minutes

Portion: 1 person

What you need:

  • 1 large potato, wash and dry
  • A pinch of sea salt / kosher salt
  • Canola oil or extra-virgin olive oil, for basting

How to make:

  • Preheat the oven to 175ºC, position the rack in the upper and lower third.
  • Pour the entire surface of the potato with a fork (8-12 holes) so the water can evaporate as long as the potatoes are cooked. Apply potatoes with oil, sprinkle salt. Place the potatoes directly on the oven's middle shelf. Place aluminum foil on the bottom shelf to hold droplets from potatoes.
  • Bake the potatoes for 1 hour or until the skin looks crisp but the potato meat is soft textured. Remove from the oven, make a row of holes from the tip to the end of the potato surface with a fork, then split with both hands so the potatoes open in the middle. Serve warm.

Note: if you cook more than 4 potatoes, add the baking time to 15 minutes.

2. Grilled salmon

Preparation time: 15 minutes

Cooking time: 25 minutes

Portion: 4 people

What you need:

  • 4 salmon fillets, 5 ounces each (± 150 grams)
  • 2 tsp of olive oil (for salmon marinade), and 2 tablespoons of olive oil (for seasoning)
  • A pinch of salt and ground black pepper
  • 3 tomatoes, roughly chopped
  • 2 red onion cloves, chopped
  • 2 tablespoons of lemon juice
  • 1 tsp oregano dry
  • 1 teaspoon of dried thyme

How to make:

  1. Sprinkle the salmon fillet with 2 tsp of olive oil, salt and black pepper. In a separate container, mix tomatoes thoroughly, 2 tablespoons olive oil, lemon juice, oregano, thyme, pepper and salt.
  2. Place the salmon on top of aluminum foil, oil the bottom of it first. Roll the ends of the foil into a spiral. Spoon the tomato mixture over the salmon. Fold the side of the foil over the salmon, covering the entire surface; tight seal the salmon package. Place the salmon wrapped in foil on a grill pan. Repeat the steps for each salmon fillet.
  3. Bake until the salmon is cooked, for 25 minutes. Remove from oven and remove salmon from aluminum foil. Serve warm.

3. Chicken meatballs

Preparation time: 20 minutes

Cooking time: 15 minutes

Portion: 6 people

What you need:

  • 450 grams of minced chicken meat
  • 3 garlic cloves, finely chopped
  • 1 egg, shake it
  • 3 tablespoons of whole-wheat bread flour
  • 2 tsp Worcestershire sauce
  • 1 tsp paprika powder
  • 1 tsp of onion powder
  • 1/2 tsp oregano dry
  • 1 teaspoon of dried thyme
  • 1 teaspoon brown sugar (cane sugar)
  • 1 lemon, grated the skin
  • A pinch of sea salt and powdered black pepper
  • 1 tbsp unsalted butter
  • 1 tbsp extra-virgin olive oil

How to make:

  1. In a large bowl, stir until evenly distributed: chicken, garlic, bread flour, paprika and onion powder, oregano, thyme, sugar, grated lemon zest, 2 small jumps, and black pepper. Take a little dough and form it into a mini meatball (smaller than a golf ball); You should now have 28-30 meatballs.
  2. Heat oil and butter in a frying pan over medium heat. Place the meatball mixture on the pan and leave for 3 minutes until golden brown. Turn over, cook the top side again for 3 minutes. Continue until all sides are cooked, turn golden brown; but it's still juicy and tender when touched. Lift, drain.
  3. Serve immediately, or as a companion to mashed potato or pasta.

4. Chicken spaghetti and vegetable peanut sauce

Preparation time: 30 minutes

Length of cooking: 30 minutes

Portion: 6 people

What you need:

  • 500 grams of skinless chicken breast fillets
  • 8 tbsp (125 gr) organic peanut butter
  • 2 tablespoons soy sauce low in salt
  • 2 tsp minced garlic
  • 1 1/2 tsp chili-garlic paste (mixture of ground chili, garlic, vinegar)
  • 1 tsp of chopped fresh ginger
  • 8 ounces of whole-wheat spaghetti
  • 1 1/2 ounce mixture of your favorite vegetables (carrots, broccoli, green beans, for example)

How to make:

  1. Prepare water in a large pan to boil the spaghetti. Let it boil
  2. Meanwhile, place the chicken in a frying pan or pan, pour enough water to cover the chicken surface; boil boiled. Cover your face, reduce the heat to low and cover the chicken until it is fully cooked, for 10-12 minutes. Lift, transfer to cutting board. Let it cool for a moment, then rough shred.
  3. In a large bowl, mix well: peanut butter, soy sauce, chili-garlic sauce, and ginger.
  4. Add the pasta to boiling water, boil for less than 1 minute from the time recommended on the label (not until aldente). Add vegetables, boil for another minute. Drain the pasta and vegetables, but leave 1 cup of cooking water. Rinse pasta and vegetables with cold water. Add pasta cooking water to a peanut butter dough bowl; add chicken, pasta and vegetables. Stir well. Serve it.

5. Fettuccine mushrooms and basil

Preparation time: 10 minutes

Cooking time: 20 minutes

Portion: 4 people

What you need:

  • 3 garlic cloves, finely chopped
  • 2 ounces of shiitake mushrooms, remove the roots and lengthen the slices
  • 1 lemon, grate the skin and take 2 tablespoons of grated skin; squeeze the juice, take 2 tbsp
  • A little pinch of salt and pepper
  • 8 ounces of whole-wheat fettuccine (or spaghetti, macaroni, angel hair)
  • 1/4 ounce of chopped basil leaves, set aside into two parts
  • 1 ounce of grated parmesan cheese

How to make:

  1. Prepare a little salt-sprinkled water in a large pan to boil the pasta. Let it boil
  2. Heat oil in a large nonstick pan in low heat. Saute the garlic until it's fragrant but not browned (± 1 minute). Add the mushrooms and increase the heat to medium; asuk occasionally until soft and slightly browned (4-5 minutes). Sprinkle grated lemon zest, lemon juice, and salt and pepper. Stir it once. Lift, set aside.
  3. Meanwhile, boil the paste, stirring occasionally, until tender (9-11 minutes, or according to the label instructions). Drain, set aside 1/2 cup of boiled pasta water.
  4. Add pasta, cooking water, cheese and basil to sauteed mushrooms; stir well. Serve immediately, sprinkle with the remaining basil leaves.

6. Lemon chicken

Preparation time: 30 minutes

Length of cooking: 30 minutes

Portion: 4 people

What you need:

  • 4 skinless chicken breast fillets
  • 3 tbsp extra-virgin olive oil, for two
  • A pinch of salt and pepper
  • 2 ounces of finely chopped onions
  • 3 garlic cloves, roughly chopped
  • 1 cup of low-salt chicken broth
  • 2 tsp multipurpose flour
  • 2 tablespoons dill leaves (aniseed / fennel sowa) chopped, set aside into two parts
  • 1 tablespoon of lemon juice

How to make:

  1. Rub the whole side of the chicken with salt and pepper. Heat 1 1/2 tsp of oil in a large skillet over medium heat. Add chicken and sear (cooking at high temperatures for a short time; without turning) until golden brown on all sides, about 3 minutes for each side. Lift and drain the chicken onto a plate, cover with aluminum foil.
  2. Reduce the heat. Add the remaining oil to the pan. Saute the garlic and bomb for 1 minute. In a separate container, beat evenly: broth, flour, 1 tbsp aniseed leaf, and lemon juice. Put it in the pan. Continue sautéing until slightly thickened, about 3 minutes.
  3. Add the chicken and the juice to the pan; reduce the heat to the lowest and let the chicken cook until done. Lift the chicken, serve it on a plate. Pour the sauce on top (add a little salt of pepper, if desired). Sprinkle the remaining leaves of chopped aniseed as garnish.

7. Oven fried chicken

Preparation time: 20 minutes

Length of cooking: 1 hour 35 minutes

Portion: 4 people

What you need:

  • 1/2 cup nonfat buttermilk (alternative: mix 1 tablespoon of lemon / vinegar juice with 1 cup of milk)
  • 1 tbsp Dijon mustard
  • 2 garlic cloves, finely chopped
  • 1 tsp hot sauce
  • 1-1,5 kg chicken thighs (mixture of upper thighs and lower thighs), remove the skin
  • 60 grams of whole-wheat flour
  • 2 tablespoons sesame seeds
  • 1 1/2 tsp paprika powder
  • 1 teaspoon of dried thyme
  • 1 tsp baking powder
  • A small pinch (1/8 tsp) of salt
  • Pepper to taste
  • Olive oil cooking spray

How to make:

  1. In a large bowl, shake evenly: buttermilk, mustard, garlic, and hot sauce. Add chicken, back and forth to coat the spices. Cover tightly and put it in the refrigerator for ± 30 minutes or 8 hours (you can prepare marinade sauce before cooking for dinner).
  2. Preheat oven 218ºC. Cover the baking pan with oil paper. Place the baking rack on paper and cover it with cooking spray.
  3. Beat in a small bowl: flour, sesame seeds, paprika, thyme, baking powder, salt and pepper. Pour flour flour in ziplock bag or tupperware. Drain the chicken from the remnants of marinade sauce, and add 1-2 pieces of chicken at once in the flour mixture container. Beat the container to coat the chicken with flour. Remove the chicken from the container and shake it slightly to remove the excess flour. Arrange the chicken on the grill rack that you have prepared. Cover the chicken with cooking spray.
  4. Put the chicken in the oven and cook for 40-50 minutes until it turns golden brown.
  5. Serve warm with rice or mashed potatoes.

8. Fish curry

Preparation time: 20 minutes

Cooking time: 25 minutes

Portion: 6 people

What you need:

  • 1 lemon, squeeze the juice
  • 750 grams of white meat fish fillets without skin (dori, gindara, halibut, cod, etc.)
  • 1 tablespoon vegetable oil
  • 1 cinnamon stick
  • 4 cloves
  • 4 whole green cardamom seeds
  • 1/2 tsp green peppercorn intact
  • 10 fresh curry leaves
  • 2 onions, roughly chopped
  • 3 large green chilies, thinly sliced
  • 1 tablespoon grated ginger
  • 4 garlic cloves, finely chopped
  • 6 tomatoes, roughly chopped
  • 1 tsp turmeric
  • 1/2 tsp chili powder
  • 2 tsp coriander

How to make:

  1. In a large bowl, add the fish pieces. Smear with lemon juice and 1 teaspoon of salt, set aside. Heat oil in a skillet. Add cardamom, peppercorn, and curry leaves, roast for 3-4 minutes, then add bombay. Saute until the onions are wilted, then add chili, ginger and garlic. Add tomatoes and spices. Saute in low heat for 5-8 minutes. Keep stirring to prevent the spices from burning.
  2. Pour 150 ml of water into the pan, bring to a boil over low heat, then add the fish. Cover the pan and let it cook for 5 minutes. Serve warm with white rice.

10. Steamed fish with ginger

Preparation time: 10 minutes

Cooking time: 20 minutes

Portion: 4 people

What you need:

  • 100 grams of Pak Choy
  • 4 pieces of white meat fish fillets (grouper, haddock, snapper) @ 150 grams
  • 5 cm ginger, grated
  • 2 cloves of garlic, thinly sliced
  • 2 tablespoons soy sauce low in salt
  • 1 tsp mirin rice wine (non-alcoholic alternative: shake 1 tablespoon vinegar and 1/2 tsp sugar; equivalent to 1 tbsp mirin)
  • 1 bunch of scallions, thinly sliced
  • Handful of cilantro, chopped
  • Brown rice, for presentation
  • 1 lime, sliced ​​wedge for garnish

How to make:

  • Preheat oven (200º for electric oven / 180º for gas oven). Cut enough aluminum foil; big enough to make an envelope. Arrange pak choy on foil, arrange the fish on top, sprinkle ginger and garlic. Pour the soy sauce and mirin over the fish, then season the salt to taste.
  • Fold the foil over the fish and seal three sides, arrange it on a baking sheet. Bake for 20 minutes. Lift and open the "envelope". Sprinkle onion leaves and coriander slices. Serve with brown rice and lime juice.

READ ALSO:

  • How Much Salt Is Safe for Children to Eat?
  • Various Ways to Reduce Salt Consumption
  • 4 Benefits of Eating Oily Fish
10 Low Salt Dinner Menu Ideas
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