low sodium cooking
In the US today about 68 million people are living with high blood pressure (hypertension). It’s a serious condition that can lead to coronary heart disease, kidney failure, heart failure, stroke and other health problems.
Two leading deaths related to high blood pressure include heart disease and stroke. The good news? There are lifestyle changes that can help including the DASH Diet (Dietary Approaches to Stop Hypertension) and low sodium cooking.
In this video, culinary expert and registered dietitian nutritionist Cindy Kleckner demonstrates another simple recipe from her book co-authored with Rosanne Rust – Hypertension Cookbook For Dummies. Recipe follows the video.
Chicken Kabobs with Tzatziki Sauce
3 cups plain Greek yogurt, divided
3 garlic cloves, 1 minced and 2 crushed
3 Tbsp lemon juice, divided
1 Tbsp plus 1 tsp fresh dill, chopped
½ tsp oregano
1 tsp tarragon
1 tsp parsley
Freshly ground pepper
4 large chicken breasts, boneless and skinless
Lemon wedges for garnish
- For the tzatziki sauce, combine 1½ cups yogurt, the minced garlic, 1½ tbsp. lemon juice, 1 tbsp of the dill and the cucumber. Mix well, cover, and refrigerate for a few hours to develop flavors.
- For the marinade, combine the remaining 1½ cups yogurt, the crushed garlic, 1½ tbsp. lemon juice, the remaining 1 tsp dill and the oregano, tarragon, parsley, and pepper in a large bowl. Set aside.
- Cut the chicken into 2-inch cubes. Reserve ½ cup marinade. Toss the chicken with the remaining marinade in a shallow glass baking dish, cover and refrigerate for 1-2 hours.
- Preheat the grill to medium-high. Brush the hot grill with oil to prevent the chicken from sticking. Thread the chicken onto skewers and grill for 8-10 minute. Turn and baste with the reserved marinade during grilling until the chicken is browned and thoroughly cooked. Do not overcook.
- Serve with tzatziki sauce and the lemon wedges.
Yield: 4 servings
Each serving: 245 calories 42g protein 3g fat 1g sat fat 130mg sodium 1g dietary fiber
Source: Hypertension Cookbook For Dummies, December 2012, John Wiley & Sons, Inc.
- Super Simple Low Sodium Cooking with Culinary Expert Cindy Kleckner (neilyonnutrition.wordpress.com)