VIDEO: Low Salt CookingAs we age our bodies have a tendency to turn on us. Either by shrivelling better than grapes in the sun or by rejecting some of our favourite things, forcing us to eat healthy. And as everyone knows, healthy is most often synonymous with bland. Those with high blood pressure especially may find it hard to enjoy old favourites particularly if pretzels were at the top of the list.
(Watch: Mara Shapiro as she cooks a delicious low in salt lemon chicken.)
Mara Shapiro has a great lemon chicken recipe with no salt added, making it a great dish for those with high blood pressure. "You'll forget you ever wanted to cook with salt," says Mara who has served this to her family and guests for years.
4 Chicken breasts
About 25 minutes
4 skinless/boneless chicken breasts
3 tbsp all-purpose flour
¼ tbsp black pepper
3 tbsp extra-virgin olive oil
3 tbsp fresh squeezed lemon juice
1 large onion (chopped)
1 tbsp unsalted butter
1 cup no salt added chicken broth
3 tbsp basil
1 tbsp oregano
4 large lemon slices
3 tbsp fresh parsley
1. Preheat oven to 400 F (200 C). Preheat skillet, add olive oil when hot and place flour and pepper on large plate. Dredge chicken until they are lightly coated.
2. Add chicken to skillet, lightly brown for two minutes. When done, place chicken in oven ready pan.
3. Melt butter in same skillet, add onions, when translucent add the remainder of the flour from plate and stir to thicken sauce. Add no salt added chicken broth, basil and oregano to sauce. Stir until blended, about two minutes.
4. When ready, pour sauce over chicken, add a lemon slice to the top of each chicken and sprinkle with fresh parsley. Place in oven for 25 minutes.
Nutrients Per Serving
287 calories, 13 g fat, 29 mg calcium, 104 mg sodium, 12 g carbohydrates, 29 g protein, 1.31 g fibre; good source of protein and calcium.
Don't forget to check out our Cooking with Mara Quick Tips, Juicing a Lemon and Cubing an Onion.
Cooking for a diabetic? What are some of your favourite recipes? Share your tips and stories in the comments section.
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