Fresh Salsa

Want a healthy game-day snack or appetizer? This Fresh Salsa is what you are looking for! When trying to eat healthy, fresh foods are a must. They have less sodium, less fat, and more nutrients. This doesn't mean that you have to give up any flavor, quite the opposite! Fresh foods provide more flavor and you can definitely taste the difference.

I made this salsa to give me a low-salt alternative to restaurant or jarred salsa. Try it the next time you have company or you are watching the big game!

Ingredients:
6 Plum tomatoes (4 cut into quarters and 2 diced)
3 TBLS chopped cilantro (save a little for garnishing)
1/4 white onion, diced
4 jalapeños, diced with seeds removed
1 tsp sugar
1/4 tsp Kosher salt

Makes eight 1/4 cup servings with 60 mg of sodium per serving!

Directions:
First, take 4 of the tomatoes and cut into quarters. These will be the base of the salsa. Dice the remaining pieces based on how chunky you like your salsa. If you like it chunky, do a rough dice. If you like it smooth, dice it finely.

Next, dice the onion and jalapeños. Remember to take the seeds out of the jalapeños so it isn't too spicy.

In a processor, place the quartered tomatoes, onions, jalapeños and grind until smooth. Add the salt, chopped cilantro, sugar, and diced tomatoes. (If you are making this in the summer with fresh tomatoes, they will be sweeter and you shouldn't need sugar.) Process again for about 10-30 seconds until the salsa is the consistency that you want. I like mine with a nice liquid base and chunks of tomato and cilantro scattered within.

Pour into a serving bowl and garnish with a little cilantro.

 

Serve with your favorite chips! Refrigerate any leftovers, as this is even better the next day!

 

Turkey Tetrazzini

 

This is a perfect dish for left-over Turkey (or chicken). Traditional tetrazzini recipes use canned soups, lots of cheese, and regular chicken stock. This makes the sodium content add up. My recipe makes 8 heaping servings at 495 mg of sodium per serving. So, you can add this to your "Meals under 500 mg sodium" collection and feel good about eating it.

Ingredients:
6 cups water
8 oz (about 1/2 box) linguine
16 oz mushrooms sliced
1 large bell pepper, diced (I used yellow, here)
1 medium onion, diced
5 cups cooked Turkey, shredded (mine was 394 mg sodium per cup)
1 cup low-sodium chicken stock
1 cup heavy cream
2 TBLS butter
2 TBLS AP flour
6 TBLS shredded Parmesan cheese
1/4 tsp Kosher salt
1 tsp white pepper
2 slices white bread

Directions:

Preheat the oven to 350 degrees. Bring the water to boil in a large pot. Pour in linguine and cook 11 minutes. Drain and set aside.

In a saucepan melt the butter. Sauté bell pepper, onion, and mushrooms until tender.

Sprinkle the flour over the mixture. Stir to combine and cook for 1 minute. Then add in the chicken broth and heavy cream. Add 4 TBLS Parmesan cheese, white pepper, and salt. Stir and simmer until the mixture reduces by half. Be sure to stir the mixture frequently to prevent sticking. It will thicken during this process, which is what you are going for. (If you stick your spoon in and it coats the back, it is ready!)

While this is simmering, tear up the bread slices and place them in a food processer. Add the remaining 2 TBLS of parmesan cheese. Pulse until it resembles bread crumbs.

Pour sauce into linguine. Add turkey and stir until all ingredients are combined. 

Pour into a greased baking dish and spread out evenly.

Cover with the breadcrumbs. 

Bake at 350 degrees for 25 minutes. Then turn the top broiler on and broil for 1-2 minutes until the bread crumbs are nice and brown. Serve immediately!