LowSodiumLiving.tv

One component of the perfect N'Awlins meal is dirty rice but any pre-packed option will easily have 700+ mg of sodium per serving. Way too high so I decided to go it on my own. I used brown rice for this version but I'm sure white rice would work just as well.

Also, be sure to check the ingredient labels for your canned and bottled items. I selected low sodium kidney beans and no salt added tomatoes keeping the overall salt count very low. Additional options would be to use dried kidney beans pre-soaked for 4 - 6 hours and 2 medium fresh tomatoes. In my case, the canned options were low enough to make this a very easy low sodium dirty rice dish to prepare.

1 Cup Brown Rice
2 Cups Water
1 16oz Can Dark Red Kidney Beans
1 16 Oz Can Crushed Whole Tomatoes
1 Medium Yellow Onion
2 Tbsp Smoked Paprika
1 Tsp Black Pepper
1 Tsp Celery Seed
Several Splashes Tobasco Sauce
Several Splashes Worcestershire Sauce

Kale is one of those foods that is unbelievably good for you - but what do you do with it? Here is a simple preparation that brings out kale's nice subtle flavor.

1 Lb Kale - rinsed and thick stems removed
1 Shallot sliced
3 - 4 Garlic cloves halved or crushed
1 Cup water
1/4 Cup Sherry vinegar
2 Tbsp Whole peppercorn

Place in a large pot the water, vinegar, shallot, garlic and peppercorn. Place the kale in a steamer insert and place in the pot. Lid and bring to boiling.

Once the water is boiling, turn down the heat to low and allow to steam for 5 - 6 minutes.

If you like, serve with a little butter and fresh pepper on top. 

Serves 4.

Sodium Content: 43mg