Tuesday, June 16, 2009

Living Low Sodium Recipe - Hot Wing Fix

While being on a very low sodium diet these past few weeks has proved challenging, truth be told, it's not nearly as difficult as I initially thought.

It's taken a bit of research, but I've found a host of no/low sodium products to replace my old staples. I'll be sharing my favorites with you once I've had a chance to give each a thorough taste test.

I'm even finding restaurants to be accommodating. I went out with my family this past Friday night to a local Italian restaurant (La Cauronne in Montclair, NJ) and they prepared for me a delicious, no sodium added meal.

My next step is to start revamping some of my old standby recipes to meet my new low-sodium lifestyle.

Having gone to school in Buffalo, NY, I've been a huge fan of hot wings for many, many years. I developed a low-fat Buffalo Chicken Wrap recipe that I've now modified further to cut sodium. Specifically, I've gotten rid of the wrap and found some lower-sodium ingredients that enable me to keep this meal below 250 mg/sodium.


Susan's Hot Chicken Tenders On Greens

4 oz skinless chicken breast cut in to tenders
1 Tsp Choula hot sauce
1 Tsp white wine vinegar
25 grams Fage 2% Greek style yogurt
1/4 ounce Artisinal Valdeon Blue Cheese
1/2 cup lettuce
5 cherry tomatoes, halved
10 slices cucumber

Grill chicken and while still warm soak in a mixture of the hot sauce and white wine vinegar. While the chicken marinates mix the blue cheese with the yogurt. Make a salad out of the lettuce, tomatoes and cucumber. Place the chicken on top and use the blue cheese yogurt as a dressing.

Nutritional Information: 178 calories; 5 grams fat (2 grams saturated fat); 5 grams carbohydrates; 30 grams protein; 236 mg sodium

I would add a quarter cup of cooked, whole wheat couscous to round out this meal.

A note about the ingredients: I've found Choula brand hot sauce to be lower in sodium than my old standby, Louisiana Crystal. Artisinal Valdeon Blue Cheese is an intensely flavored Spanish Blue, that is less salty than Stilton or Gorgonzola. A little goes a long way.

Train hard; stay strong.



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6 Responses to "Living Low Sodium Recipe - Hot Wing Fix"
  1. Liz said...
    June 16, 2009 at 10:15 AM

    Susan, glad to hear you are finding low sodium options! 236 mg for an entire meal (and that meal sounds filling) is fantastic! I am anxiously awaiting more posts as I try to cut down my own sodium intake.

  2. Susan said...
    June 16, 2009 at 11:44 AM

    More to come Liz :) I'll be heading back home this weekend and plan to do lots of cooking/taste testing!!

  3. Why You Should Eat Bananas.. said...
    June 17, 2009 at 6:05 AM

    Nice Post ... Thank you

  4. Susan said...
    June 17, 2009 at 7:54 AM

    Thank you Bananas! Let me know your thoughts should you try this recipe!! I really found that it quenches my craving for hot wings, in a relatively healthy way.

  5. Catherine said...
    June 20, 2009 at 1:39 PM

    your recipe sounds, great. I'm trying really hard to get in shape and eat healthy, I like ur blog!

  6. Susan said...
    June 21, 2009 at 3:28 PM

    Thanks Catherine! If you give it a try, I'd love to hear your thoughts!!


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