Read 500 Low Sodium Recipes for Free Online

monounsaturated fat; 0 g polyunsaturated fat; 10 g carb; 0 g fiber; 8 g sugar; 5 mg calcium; 0 mg iron; 7 mg sodium ; 77 mg potassium; 161 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol
    Tip: Don’t use diet soda—real sugar deals with the grilling much better.
Chicago Barbecue Sauce
    This sauce, made from fresh vegetables, is sweet and not too spicy. I’m told it’s similar to ones served in Chicago restaurants.
    1 teaspoon vegetable oil
    1 ½ cups (240 g) red onion, chopped
    3 cups (540 g) tomatoes, chopped
    2 teaspoons (10 ml) cider vinegar
    ¾ teaspoon black pepper
    ¼ teaspoon dried thyme
    ¼ teaspoon cumin
    1 ½ teaspoons sweet paprika
    1 teaspoon chili powder
    ½ teaspoon dried oregano
    1 ½ teaspoons Worcestershire sauce
    ½ cup (120 ml) orange juice
    Heat the oil in a saucepan and sauté onion until translucent. Add the remaining ingredients, except orange juice; stir well and bring to a boil. Reduce heat and simmer for 10 minutes. Remove from heat, let cool, and add orange juice. Puree sauce in a blender or food processor.
    Yield: 32 servings
    Nutritional Analysis
    Each with: 24 g water; 13 calories (33% from fat, 8% from protein, 59% from carb); 0 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 0 g fiber; 1 g sugar; 5 mg calcium; 0 mg iron; 4 mg sodium ; 68 mg potassium; 316 IU vitamin A; 5 mg vitamin C; 0 mg cholesterol
KC Barbecue Sauce
    This sauce is similar to KC Masterpiece, thick and sweet. The liquid smoke gives it a smoky flavor even before you put it on the grill.
    1 cup (240 g) low sodium ketchup
    1 cup (245 g) no-salt-added tomato sauce
    ⅔ cup (150 g) brown sugar
    ⅔ cup (157 ml) red wine vinegar
    ¼ cup (85 g) molasses
    2 teaspoons (10 ml) liquid smoke
    ¼ teaspoon garlic powder
    ¼ teaspoon onion powder
    ¼ teaspoon chili powder
    ½ teaspoon paprika
    ¼ teaspoon celery seed
    ¼ teaspoon ground cinnamon
    ¼ teaspoon cayenne pepper
    ½ teaspoon black pepper, coarsely ground
    In a large saucepan over medium heat, mix together the ketchup, tomato sauce, brown sugar, wine vinegar, molasses, and liquid smoke. Add garlic powder, onion powder, chili powder, paprika, celery seed, cinnamon, cayenne pepper, and black pepper. Reduce heat to low and simmer for up to 20 minutes. For thicker sauce, simmer longer, and for thinner, less time is needed.
    Yield: 24 servings
    Nutritional Analysis
    Each with: 23 g water; 49 calories (1% from fat, 2% from protein, 96% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 0 g fiber; 11 g sugar; 17 mg calcium; 1 mg iron; 7 mg sodium ; 169 mg potassium; 180 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol
Bourbon Barbecue Sauce
    This sauce is a variation of one on the back of the Jack Daniel’s Wood Smoking Chips bag. It’s not very sweet but gives pork or chicken a nice flavor. This sauce should only be used during the last half hour or so or cooking, since it tends to get pretty black and crispy if cooked too long.
    ½ cup (120 ml) Jack Daniel’s whiskey or other bourbon whiskey
    ½ cup (120 g) low sodium ketchup
    1 teaspoon Worcestershire sauce
    2 teaspoons (10 ml) vinegar
    ½ teaspoon lemon juice
    ¼ teaspoon garlic powder
    ½ teaspoon dry mustard
    Mix all ingredients together. Brush on meat while cooking.
    Yield: 8 servings
    Nutritional Analysis
    Each with: 23 g water; 52 calories (3% from fat, 5% from protein, 91% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 5 g carb; 0 g fiber; 4 g sugar; 3 mg calcium; 0 mg iron; 6 mg sodium ; 84 mg potassium; 157 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol
North Carolina Barbecue Sauce
    This sauce is similar to the ones found in eastern North Carolina. Based on vinegar and red pepper, it tends to be hot and sour but is perfect for a pulled pork sandwich with coleslaw.
    ½ cup (120 ml) cider vinegar
    ½ cup (120 ml) white vinegar
    1 teaspoon