Lower the Sodium
Most people know that canned foods are generally high in Sodium, but did you know that “packaged” foods are also high in Sodium?
I’m gonna pick on Greek olives for this example.
The Kalamata olives in this Greek Chicken recipe are very high in Sodium. To lower the Sodium in this, or any, recipe with olives, you need to read the nutrition labels.
I compared 4 major Brands. Three were similar in both Sodium and Saturated Fat, but one was the clear winner.
- Mezzetta™Pitted Greek Kalamata Olives (4 olives = 240mg Sodium)
- Lindsay®100% Organic Greek Kalamata Pitted Olives (4 olives = 250mg Sodium)
- Pearls®Specialties Pitted Kalamata Greek Olives (4 olives = 210mg Sodium)
And, the winner is:
- Gaea Organic Pitted Kalamata Olives (6 olives = 120mg Sodium)
FYI – The Gaea link is an Affiliate link. That means if you purchase something, I receive a small commission. Thank you.
Find this recipe and more in the Weekly Meal Plan for January 3-9, 2021
Lower Sodium Greek Chicken & Rice
Recipe adapted from Taste of Home Magazine Feb/Mar 2020. Mediterranean flavors blended into a quick and easy chicken dish makes this a weeknight favorite. To make this into a heart healthy version that follows our foundation of lower sodium, lower saturated fat, and lower cholesterol we reduced some of the high sodium and fat ingredients. We were able to lower the sodium (200+ milligrams) and saturated fat (2 grams) per serving by reducing all of the packaged ingredients from the original recipe. The result is still delicious and sure to become one of your family's favorites.
Ingredients
- 1 pound Boneless Skinless Chicken Breasts cut into 1-inch cubes
- ¼ teaspoon Garlic Powder
- ¼ teaspoon Black Pepper
- 2 teaspoons olive oil
- 1 (6-ounce) jar Marinated Artichoke Hearts drained and chopped
- ½ (12-ounce) jar Roasted Red Peppers drained and chopped
- ⅓ cup Oil Packed Sun Dried Tomatoes chopped
- 12 Kalamata Olives cut in half
- 1 tablespoon Parsley chopped
- 1½ cups Instant Rice
Instructions
Cook the Chicken
- Sprinkle cubed chicken with garlic powder and pepper.
- In a skillet, heat olive oil over medium high heat. Add chicken, cook and stir until no longer pink, about 6-8 minutes. Stir in artichokes, red peppers, sun-dried tomatoes, and olives. Cook and stir until heated through about 3-5 minutes.
Plate and Serve
- Prepare rice as directed without salt or butter.
- Divide chicken and rice evenly between 4 plates. Garnish with parsley.
Nutrition Facts
Lower Sodium Greek Chicken & Rice
Amount per Serving
Calories
350
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1
g
6
%
Cholesterol
48
mg
16
%
Sodium
650
mg
28
%
Carbohydrates
39
g
15
%
Fiber
2
g
8
%
Sugar
2
g
2
%
Protein
24
g
48
%
Carb Count
3
19
%
* Percent Daily Values are based on a 2000 calorie diet.
Food Groups ***Meat = 2.5 servings, Vegetables = 3.5 servings
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