The Challenge: Cooking Low Sodium, Good Tasting Food The Elderly Will Enjoy
Well, it’s a theory anyway…
I was thrown into the world of low sodium cooking when my elderly Mom’s doctor strongly suggested we cut her sodium. She was on a diet of 1800 mg a day in sodium which is still above the USDA recommended limit of 1500 (for those over 51, those of African descent, or those with kidney or heart problems),
But, I was dating a younger man whose idea of a low salt dinner was to forgo the extra salt on his large fries at McDonald’s. How was I supposed to keep both of them happy?
Preparing To Cook A Low-Sodium Diet
The first thing I did was try to arm myself with information. Although the internet is full of low sodium recipes, I like to actually sit and peruse an actual cookbook. So, I hit the library.
My first choice in low sodium cookbooks were those created by the most well-known organizations, such as the American Heart Association, or the DASH Diet.
A Low Sodium Fried Chicken Recipe You Make In The Oven
I found a similar recipe in one of the low sodium cookbooks from the library, but the recipe was just a bit bland. The below contain my additions which make this dish spicier (I didn’t add the jalepenos to Mom’s pieces) and more delicious.
The cook time for this recipe is right around an hour in a 400 F oven. Check the chicken at 50 minutes just to make sure.
Ingredients:
- 1/2 cup low fat plain yogurt – greek yogurt works very well
- 3 cloves minced garlic
- 2 cups panko bread crumbs or corn flakes (Mom preferred corn flakes in this recipe)
- 1/4 cup chopped fresh thyme
- 3 T chopped sage
- 1/4 cup chopped fresh parsley
- 3 T fresh chopped basil
- 1 T fresh chopped oregano
- 2 T grated Parmesan cheese
- 1/2 t black pepper
- 3 lbs skinless chicken pieces
- Optional: 1 chopped jalapeno
Note: I prefer to use fresh herbs but, if you are using dried herbs, reduce the amount accordingly. For example, Â 1 tsp of dried herbs is equivalent to 1 tbsp of fresh herbs.
Cooking Instructions:
- Preheat oven to 400F. Line a jelly roll pan with aluminum foil (or parchment paper) and spray with olive oil PAM (this makes for very easy cleanup).
- Mix the bread crumbs and all seasonings in a bowl. Place yogurt in another bowl.
- Coat chicken pieces in yogurt and then dip in bread crumb mixture. Place on jelly roll pan. Note: for spicier pieces, add chopped jalapeno pieces on top.
- Bake for 55-60 minutes. The internal temperature should be 165F. Note, you might want to take out the wings and thighs before the breasts as the breasts will take longer to cook.
- Serve atop a bed of arugula or rice. The yogurt makes this oven fried chicken extremely delicious and juicy. For lower carb diets, you can use almond flour for the coating and place on a bed of zucchini noodles.
Flavorings In Paste Form
I always have a lot of these different herbs in paste form in my refrigerator. Just add a squeeze to about any savory dish for an extra ‘punch! Note: make sure to refrigerate after opening.
Amore Paste Tube GarlicAmore All Natural Garlic Tomato Paste, 4.5 Ounce TubeAmore All Natural Pesto Paste, 2.8 Ounce TubeOro Di Parma Tomato Paste with Basil in Tube, 7.05 OunceChipotle Paste – Gluten free, Vegan, FODMAP– Add Chipotle flavor to your meal with our smoky, all-natural paste by Olo’s – 4ozAmore – Italian Anchovy Paste, (2)- 1.6 oz. Tubes
Conduction Cooking Means Less Chance Of Burns
A friend introduced me to a portable conduction cooktop. A conduction cooktop is perfect for the elderly as the surface remains cool – there will be no burns from accidentally putting a hand or an arm on a hot surface.
Now, that said, the pans used, of course, get hot so care must still be taken.
Duxtop LCD 1800-Watt Portable Induction Cooktop Countertop Burner 9600LSNuWave PIC Flex Precision Induction Cooktop with Fry Pan – Black – 9Gourmia GIC200 Multifunction Digital Portable 1800 Watt Induction Cooker Cooktop Countertop Burner with SmartSense Auto Detection, Timer, Temperature and 8 Power Level Controls – 110V
Low-Sodium Diets Need Lots Of Fresh Herbs
One thing I learned about cooking my elderly mom’s almost salt-free diet was that the addition of fresh herbs to any dish was a good thing. And, the fresher, the better. That’s why I decided to grow my own seasonings.
Growing your own herbs is only fun to do (your elderly loved one will enjoy watching the quick growth) but you’re also 100% certain of where those herbs came from.
You can grow all kinds of things in these AeroGro gardens. I’ve even started seeds in early spring for the garden!
Miracle-Gro AeroGarden Ultra (LED) with Gourmet Herb Seed Pod KitMiracle-Gro AeroGarden Classic 6 with Gourmet Herb Seed Pod KitMiracle-Gro AeroGarden Harvest (LCD Control Panel) with Gourmet Herb Seed Pod Kit, BlackMiracle-Gro AeroGarden Gourmet Herb Seed Pod Kit (7-Pod)Miracle-Gro AeroGarden Red Heirloom Cherry Tomato Seed Pod Kit (7-Pod)Miracle-Gro AeroGarden Salad Greens Mix Seed Pod Kit (7-Pod)
Low Sodium Seasonings We Loved
Our favorite low sodium seasoning was one that Mom actually turned me onto, Trader Joe’s 21 Seasoning Salute. With no sodium at all, this particular low-sodium solution is great on everything including salads and cottage cheese. You won’t go wrong with this purchase.
Another favorite that I use to this day is Kirkland’s Signature USDA Organic No-Salt Seasoning. This was one of my go-to no-salt seasonings for chicken soup. It really gave the soup a great flavor.
We owned each and every one of the below low sodium seasonings. When you’re cooking without salt, you really need to add plenty of seasonings. Make sure to read the labels – any seasonings that are blended usually have some salt added.
Trader Joe’s 21 Seasoning Salute (Pack of 3)Bragg Sprinkle Herb and Spice Seasoning, 1.5 ozKirkland Organic No-Salt Seasoning-14.5 ozOld Bay Seasoning, 30% Less Sodium, 2.62-Ounce Canisters (Pack of 12)Mrs. Dash Extra Spicy(2.5oz), Southwest Chipotle(2.5oz), Garlic & Herb (2.5oz) and Fiesta Lime (2.4oz) Salt-Free Seasoning (Bundle)Mrs. Dash Combo All Natural Seasoning Blends 2.5 oz; Original,Onion&Herb,Garlic&HerbMrs. Dash Seasoning Blends Variety Flavor 4 Pack 2.5 oz – Onion & Herb – Table Blend – Tomato Basil Garlic – Original Blend Set BundleMrs. Dash Seasoning Blends Variety Flavor 4 Pack, Italian Medley 2.0oz, Garlic & Herb 2.5oz, Chicken Grilling 2.4oz Lemon Pepper 2.5 ozMcCormick Taco Seasoning, 30% Less Sodium, 1.25 oz
Dried Spices You Should Have On Hand
Variety is said to be the spice of life (sorry, I just had to work that in) so having dried spices on hand is always a great idea. Also, cooking a low-sodium diet can be boring – having many spices on hand to mix can give you an infinite amount of taste choices.
Here’s some of the basic spices I always have on hand. Mom is no longer with us so I don’t heed to low-sodium cooking any longer but I sure do still rely on the spices to ‘spice things up’ (OK, I’ll run along now….)
Simply Organic Oregano Leaf Cut & Sifted Certified Organic, .75-Ounce ContainerLitehouse Instantly Fresh Freeze Dried Garlic (1.58 oz bottle)McCormick Freeze Dried Chives (1.35 oz)Litehouse Freeze Dried Cilantro (10 gms,) 0.35 oz.Simply Organic Dill Weed Cut & Sifted Certified Organic, 0.81-Ounce ContainerHarmony House Foods, Dried Jalapeno, Diced, 6 Ounce Quart Size Jar
Serve That Chicken In Style With A Pretty Melamine Tray
Mom always said she felt like a Queen when I brought her her meals on a pretty unbreakable melamine tray. We had 7 of them; our collection grew every time I took her to a store that carried them!
Certified International Talavera Melamine 19Pimpernel 2019518717 Tray, One Size, MulticoloredPimpernel 2019518896 Tray, One Size, MulticolorNatural Bamboo Fiber Melamine Serving Tray for Food – Cream Beige Color Plain Design – 15.13 inches x 11.63 inches x 1.83 inches – Premium Breakfast Tray – by Clean CutCorelle Coordinates by Reston Lloyd Melamine Rectangular Serving Tray with Handles, Happy DaysFrench Bull 19
Terry Chambers says
How much sodium per serving. Didn’t see anything on this.
Lori Burdoo says
Hi, Terry. I updated the recipe with the nutritional info. It comes out to 550mg of sodium per 4 ounce serving.
Patty says
If on a low-sodium diet, you should not consume more than 225mg per serving. Or am I wrong? Caring for my mother who has congestive heart failure and I am trying to find low-sodium recipes.
Thank you!
Lori Burdoo says
Patty, ‘low-sodium’ can mean different things to different people. I was just told to reduce Mom’s sodium so a meal like this worked for us. Make sure to check with your doctor for specifics.
angi burke says
thanks this was very helpful I will use it for reference and I will try the receipe
Lori Burdoo says
Hi, Angi and thanks for stopping by. This chicken recipe was one of Mom’s favorites. Even though she’s gone, I still make it and still think of her every day.
Meredith colon says
This is a wonderful site
I need to start a low sodium diet for kidney stone control and I normally do not add salt but apparently must eat
Too much in my diet
this site I think will help keep flavor in the food
Christina Aleman says
This article is worth reading. Great ideas and very good and healthy recipes too. Thanks for sharing. I love it.
Janie Reavis says
So happy I found this site, great recipes and information I needed.
Lori Burdoo says
Thanks so much, Janie. I appreciate the kind comment.
Ivy Lang says
Is there any way to bring the sodium count down a little more I am trying to keep my count down to closer to 1200. But I do want to have flavor?
Lori Burdoo says
Hi, Ivy. I’m afraid the low sodium oven fried chicken recipe is already at bare bones. The only thing I can think of is to delete the parmesan. It runs somewhere around 80 mg sodium for 1 tablespoon. Sorry I couldn’t be more helpful. If it’s any consolation, this recipe makes some delicious chicken!
Susan says
I was just diagnosed with stage 3 kidney failure. I used to be a crazy salt person. Now I keep looking at the sodium count .My doctor told me at my first visit to stick with a healthy diet. I loved regular coke I haven’t had one since Nov 2 weeks before Thanksgiving it was never diet soda. From that day I drink only clear or white color drinks and not milk. I’m not a diabetic. I’m 56 the reason for the renal failure is I was on a pain killer for so many years. Non stop and my VA doc said to me this has been happening for a long time. I sat there dumb founded. My numbers were a constant 49.Until Dec it went up to 50. I don’t get the numbers. So I put my self on a 2,000mg sodium diet per day and there is know way I use that much. Thank you for the recipe.
Lori Burdoo says
Susan, limiting salt is just a good thing to do for everyone. I was confused at first about how to flavor foods without a lot of salt – herbs are the way to go! Fresh or dried herbs make all the difference. Thanks for your comment!
mike says
I would not call this low sodium. At 550 mg of sodium, for a person that needs to lower their sodium it is just over a third of what they should be getting (based on 1500mg/day). Making it worse is that it is just one piece of chicken, leaving very little sodium left for the rest of the day.
Lori Burdoo says
Hi, Mike and thanks for your comment. When most frozen meals come in SO much higher than 550 mg, I DO consider this low sodium. And, what elderly person really wants more than one piece of chicken? Regardless, thanks again for your comment.
Kathleen says
I have just been diagnosed with CHF. My doctor said to keep my sodium at 140 mg or less per serving. For an entree such as this I would simply cut the amount of salt called for using the serving size as my guide. Fortunately I’m not one to add salt to my food after it is served to me. I also live alone which does make it much easier than having to please several people with one meal. I’m definitely going to try this chicken recipe.
Lori Burdoo says
The chicken recipe can be adapted to pretty much any level of salt. It was one of mom’s favorites. There’s also some wonderful seasonings on the market like Mrs. Dash. I love their stuff. Be really careful though of seasonings as most are just loaded with salt. Good luck and thanks for the comment.