In today's health-conscious world, many of us are seeking ways to enjoy our favorite foods while maintaining a balanced diet. One approach that has gained traction is reducing sodium intake without sacrificing taste. This can be particularly challenging when it comes to noodle-based dishes, which often rely heavily on salt for flavor. However, with some creative cooking, you can whip up delicious low-sodium recipes with noodles that are sure to please.
Below are two recipes that demonstrate how you can enjoy classic noodle dishes without excessive sodium:
Low-Sodium Chicken Noodle Soup
- Low-Sodium Chicken Stock (1 liter)
- Chicken carcass - 1 whole, cleaned and chopped
- Onions, halved - 2 medium
- Carrots, roughly chopped - 3 (300 grams)
- Celery stalks, roughly chopped - 4 (200 grams)
- Bay leaves - 3
- Black peppercorns - 8-10
- Salt - 3.5g
- Main Recipe (4 servings)
- Chicken breast, diced - 200 grams
- Carrots, sliced - 2 medium (200 grams)
- Celery stalks, sliced - 3 (150 grams)
- Onion, chopped - 1 large (175 grams)
- Garlic cloves, minced - 4
- Dried pasta noodles - 200g
- Spinach leaves - 60g
- Salt - optional (1-2 grams)
- Black pepper, as needed
Prepare the chicken stock first. Combine all ingredients in a large pot and add water to cover them fully. Bring to boil then reduce heat and let simmer for about an hour before straining. Set aside.
In another pot, sauté onions and garlic until softened. Add diced chicken breast and cook until it's no longer pink. Pour the low-sodium stock into this mixture, bring to a gentle boil, then add sliced carrots and celery. Cook for 10 minutes.
Toss in noodles according to their package instructions, adding them when you're close to the desired cooking time. Optionally add salt at this stage but remember to taste frequently as stock may already have quite a bit of flavor from seasonings without added salt.
Once noodles are cooked al dente and vegetables tender, stir in spinach leaves until wilted.
Low-Sodium Vegetable Lo Mein
- Main Recipe (4 servings)
- Dried noodles - 200g
- Carrots, julienned - 150 grams
- Broccoli florets - 150 grams
- Bell peppers (mixed colors), sliced thinly - 130 grams
- Cabbage, shredded (red or green) - 85 grams
- Garlic cloves, minced - 2
- Ginger, grated - 1 inch piece
- Green onions, chopped - 4 stalks
- Black pepper, to taste Sauce:
- Soy sauce or tamari (low-sodium) - 60ml
- Sesame oil - 2 tbsp
In a wok or large skillet, stir-fry all vegetables in batches until they are crisp-tender, adding each new ingredient after the previous one has had time to cook. Remove them from the pan once done.
Add noodles last so they can absorb flavors quickly but not overcook.
In separate bowl mix together soy sauce and sesame oil. Pour this sauce into wok, stir well to combine with vegetables and add cooked noodles last after tossing a few times. Serve garnished with chopped green onions or additional seasonings like a dried shiitake mushroom powder instead of salt.
These recipes are excellent examples that less sodium doesn't mean dull flavors! In fact, the natural ingredients in these dishes bring out rich flavors while keeping a lid on high sodium levels. So if you’re looking to manage your diet better without losing the delicious experience of meal times, look no further than low-sodium cooking with noodles.