40+ Healthy & Flavorful Friday Low-Sodium Cast Iron Skillet Recipes You’ll Love

Finding delicious, healthy, and satisfying meals to prepare for a Friday night can be a challenge, especially when trying to maintain a low-sodium diet.

Cast iron skillets offer an excellent way to cook meals with rich flavors and crispy textures, and the best part is that they require less added salt to make the food taste amazing.

Whether you’re craving a hearty main dish, a light vegetable stir-fry, or even a savory breakfast, a cast iron skillet can be your best friend in the kitchen.

In this blog, we’re going to explore 40+ fantastic low-sodium recipes you can prepare in your cast iron skillet, making your Friday nights not only healthy but also flavorful.

These recipes are simple, easy to make, and perfect for anyone looking to cut down on sodium without compromising taste.

Let’s dive into these flavorful, low-sodium skillet creations!

40+ Healthy & Flavorful Friday Low-Sodium Cast Iron Skillet Recipes You’ll Love

With these 40+ low-sodium cast iron skillet recipes, you now have a variety of exciting dishes to try each Friday night.

From savory stir-fries and tender meats to flavorful vegetables and hearty grains, there’s something for everyone in this collection.

The beauty of using a cast iron skillet is that it enhances the natural flavors of your ingredients, making it easier to create delicious meals with minimal salt.

As you explore these recipes, you’ll discover just how easy it is to maintain a healthy, low-sodium diet without sacrificing the flavors you love.

So, grab your cast iron skillet, try out some of these recipes, and enjoy a nutritious, satisfying end to your week!

Garlic Herb Chicken Thighs in a Cast Iron Skillet

This simple yet flavorful low-sodium recipe offers tender chicken thighs cooked in a cast iron skillet, infused with a blend of fresh garlic, herbs, and a splash of olive oil. With no added salt, the natural flavors of the chicken and herbs shine through, making it a perfect dish for a healthy Friday night dinner. The crispy skin adds an extra texture, while the juicy meat keeps it incredibly satisfying.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 lemon, thinly sliced
• 1 teaspoon black pepper
• 1 teaspoon paprika (optional)
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Heat a large cast iron skillet over medium-high heat. Add the olive oil.
3. Season the chicken thighs with black pepper, paprika, rosemary, thyme, and minced garlic.
4. Place the chicken thighs skin-side down in the skillet and sear for 5-7 minutes, or until the skin is golden and crispy.
5. Flip the chicken over and add lemon slices around the chicken.
6. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through (internal temperature should reach 165°F).
7. Garnish with fresh parsley before serving.

This garlic herb chicken is an ideal low-sodium recipe to incorporate into your weekly dinner rotation. The combination of fresh herbs and garlic enhances the natural flavor of the chicken without the need for added salt, proving that flavorful meals don’t always need extra seasoning. The crispy skin and juicy meat are a satisfying way to enjoy a healthier Friday night dinner. Paired with a simple salad or roasted vegetables, this dish is both nourishing and delicious.

Cast Iron Skillet Vegetable Stir Fry

This vibrant vegetable stir fry is packed with colorful vegetables, cooked to perfection in a cast iron skillet. Using a combination of fresh, low-sodium seasonings, the dish highlights the natural sweetness and crunch of the vegetables, offering a satisfying meal that’s both light and filling. The skillet ensures an even heat distribution, giving the veggies a delicious char without the need for excessive salt or heavy sauces.

Ingredients:

• 1 tablespoon olive oil
• 1 bell pepper, thinly sliced
• 1 medium zucchini, sliced
• 1 cup broccoli florets
• 1 cup snap peas, trimmed
• 1 small red onion, thinly sliced
• 2 garlic cloves, minced
• 1 tablespoon low-sodium soy sauce (optional for flavor)
• 1 teaspoon ginger, grated
• 1 teaspoon sesame oil (optional)
• Fresh cilantro for garnish
• A squeeze of lime juice

Instructions:

1. Heat olive oil in a large cast iron skillet over medium-high heat.
2. Add the red onion and garlic, sautéing for 2-3 minutes until fragrant.
3. Add the bell pepper, zucchini, broccoli, and snap peas to the skillet. Stir occasionally, cooking for about 5-7 minutes until the vegetables are tender yet still crisp.
4. Stir in the grated ginger and soy sauce (if using). Add a splash of sesame oil for an extra layer of flavor.
5. Once the vegetables are perfectly cooked, remove from heat. Squeeze lime juice over the top and garnish with fresh cilantro.

This cast iron skillet vegetable stir fry is a perfect go-to for a healthy, low-sodium meal. The high heat from the skillet helps caramelize the veggies, bringing out their natural sweetness while keeping them crisp and flavorful. The addition of fresh ginger and a hint of lime juice balances the dish, ensuring each bite is full of vibrant, refreshing flavors. With minimal ingredients and simple steps, this stir fry is not only easy to make but also a great way to incorporate a variety of vegetables into your Friday night meal.

Low-Sodium Cast Iron Skillet Salmon with Asparagus

This low-sodium cast iron skillet recipe features flaky, tender salmon paired with roasted asparagus. The salmon is seared to golden perfection with minimal seasoning, allowing its rich flavor to take center stage. The fresh asparagus complements the fish with its subtle earthy notes, making this dish an elegant yet simple way to enjoy a healthy Friday dinner without sacrificing taste.

Ingredients:

• 2 salmon fillets
• 1 tablespoon olive oil
• 1 bunch asparagus, trimmed
• 2 garlic cloves, minced
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 teaspoon black pepper
• Fresh dill for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat a cast iron skillet over medium-high heat. Add the olive oil and allow it to heat up.
3. Season the salmon fillets with black pepper and lemon zest. Place the fillets skin-side down in the skillet and cook for 4-5 minutes until the skin is crispy.
4. While the salmon cooks, arrange the trimmed asparagus around the edges of the skillet.
5. Flip the salmon fillets and add the minced garlic to the skillet. Sauté for another 3-4 minutes, allowing the fish to cook through and the asparagus to become tender.
6. Once done, squeeze lemon juice over the salmon and asparagus, then garnish with fresh dill before serving.

This low-sodium cast iron skillet salmon with asparagus dish is a beautiful and healthy way to enjoy fish on a Friday night. The combination of pan-seared salmon and roasted asparagus creates a well-balanced meal, full of flavor and texture. The lemon zest and garlic enhance the dish, giving it a refreshing, aromatic finish. Whether you’re cooking for one or serving a group, this recipe is a quick and satisfying way to enjoy a nutritious, low-sodium meal that doesn’t compromise on taste.

Cast Iron Skillet Sweet Potato and Black Bean Tacos

These low-sodium sweet potato and black bean tacos are a flavorful and satisfying vegetarian option, perfect for a Friday night meal. Roasted sweet potatoes and black beans are paired with crunchy taco shells, fresh avocado, and a squeeze of lime, creating a light yet filling dish. The cast iron skillet ensures the sweet potatoes get a crispy caramelization, while the beans remain tender and flavorful, all without the need for added salt.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1 can (15 oz) black beans, drained and rinsed
• 1 tablespoon lime juice
• 8 small corn tortillas
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup red onion, finely diced

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the cubed sweet potatoes with olive oil, cumin, and smoked paprika. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and slightly crispy.
3. While the sweet potatoes roast, heat a cast iron skillet over medium heat. Add the black beans and cook for 3-4 minutes, stirring occasionally.
4. Warm the corn tortillas in the skillet for 1-2 minutes, flipping them to heat both sides.
5. Assemble the tacos by placing roasted sweet potatoes and black beans in each tortilla. Top with avocado slices, red onion, cilantro, and a squeeze of lime juice.

These sweet potato and black bean tacos offer a perfect balance of texture and flavor, all while being low in sodium. The roasted sweet potatoes provide a natural sweetness, while the black beans contribute protein and fiber. Combined with the freshness of avocado and cilantro, these tacos are a nutritious and satisfying choice for a meatless Friday night dinner. The lack of added salt doesn’t detract from the rich flavor, showcasing how natural ingredients can create a delicious meal with minimal seasoning.

Cast Iron Skillet Mushroom and Spinach Frittata

This low-sodium mushroom and spinach frittata cooked in a cast iron skillet is a great way to enjoy a hearty breakfast or light dinner. The mushrooms and spinach blend together perfectly, with the eggs providing a creamy base. The dish is flavored with garlic and a hint of black pepper, allowing the natural flavors of the vegetables to shine. This frittata is easy to make, packed with protein, and ideal for a quick yet satisfying Friday meal.

Ingredients:

• 6 large eggs
• 1 tablespoon olive oil
• 1 cup mushrooms, sliced
• 1 cup fresh spinach, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon black pepper
• 1/4 cup grated Parmesan cheese (optional for added flavor)
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in a cast iron skillet over medium heat. Add the sliced mushrooms and cook for 5 minutes until softened.
3. Add the minced garlic and spinach to the skillet and cook for another 2-3 minutes, until the spinach wilts.
4. In a bowl, whisk together the eggs and black pepper. Pour the egg mixture over the vegetables in the skillet.
5. Cook the frittata on the stove for 3-4 minutes until the edges begin to set, then transfer the skillet to the preheated oven.
6. Bake for 10-12 minutes, or until the eggs are fully set. Remove from the oven and sprinkle with Parmesan cheese, if using. Garnish with fresh parsley.

This mushroom and spinach frittata is a simple, low-sodium dish that’s packed with nutrients and flavor. The mushrooms add earthiness, while the spinach provides a dose of greens, making this frittata a great option for a well-balanced meal. The eggs bind everything together, creating a creamy texture that complements the vegetables. It’s a versatile dish that can be enjoyed at any time of day, and its ease of preparation makes it a perfect choice for a Friday night when you want something quick, healthy, and delicious.

Cast Iron Skillet Low-Sodium Shrimp Scampi

This low-sodium shrimp scampi is a lightened-up version of a classic Italian dish. Shrimp are cooked to tender perfection in a cast iron skillet, infused with garlic, olive oil, lemon, and a splash of white wine. By eliminating excess salt and using fresh ingredients, this recipe offers all the flavor without any of the guilt. It’s a quick, easy, and flavorful dish that’s perfect for a Friday night dinner or a special occasion.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1/4 cup dry white wine (optional)
• Juice of 1 lemon
• 1 teaspoon lemon zest
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1/2 cup cooked whole wheat pasta (optional for serving)

Instructions:

1. Heat olive oil in a large cast iron skillet over medium-high heat. Add the minced garlic and cook for 1-2 minutes until fragrant.
2. Add the shrimp to the skillet and cook for 2-3 minutes on each side until pink and cooked through.
3. Deglaze the skillet with white wine, scraping up any bits stuck to the bottom of the pan. Let it cook for 1-2 minutes, allowing the wine to reduce.
4. Stir in the lemon juice, zest, and black pepper. Remove the skillet from the heat.
5. Serve the shrimp scampi over cooked whole wheat pasta, if desired, and garnish with fresh parsley.

This shrimp scampi is a perfect example of how to enjoy a flavorful meal without adding excess sodium. The garlic and lemon work together to create a bright, fresh sauce that complements the shrimp perfectly. By using white wine for deglazing, you add depth to the flavor without the need for salt. Whether served with pasta or enjoyed on its own, this dish is a quick and easy way to enjoy a delicious, low-sodium Friday night dinner. The natural sweetness of the shrimp combined with the tangy lemon makes this recipe a standout!

Cast Iron Skillet Low-Sodium Vegetable Frittata

This low-sodium vegetable frittata is a wholesome, savory dish packed with nutrient-dense vegetables like bell peppers, spinach, and mushrooms. The eggs create a rich base that holds the veggies together, and the cast iron skillet ensures an even cook, resulting in a golden crust with a soft, fluffy interior. Ideal for breakfast or a light dinner, this frittata is both satisfying and heart-healthy, with no need for additional salt, letting the natural flavors shine.

Ingredients:

• 6 large eggs
• 1 tablespoon olive oil
• 1 small bell pepper, diced
• 1/2 cup mushrooms, sliced
• 1 cup spinach, chopped
• 1 small onion, diced
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/4 teaspoon smoked paprika
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in a cast iron skillet over medium heat. Add the diced onion and bell pepper, and sauté for 3-4 minutes until softened.
3. Add the mushrooms and cook for an additional 3-4 minutes until they release their moisture and soften.
4. Stir in the chopped spinach and cook until wilted, about 1-2 minutes.
5. In a bowl, whisk the eggs with garlic powder, black pepper, and smoked paprika. Pour the egg mixture over the vegetables in the skillet.
6. Cook on the stove for 3-4 minutes until the edges begin to set. Then transfer the skillet to the oven and bake for 8-10 minutes, or until the frittata is fully set and slightly golden on top.
7. Garnish with fresh parsley before serving.

This low-sodium vegetable frittata is a perfect example of how healthy ingredients can create a flavorful meal without the need for extra salt. The combination of bell peppers, mushrooms, spinach, and onions delivers a variety of textures and tastes, all enveloped in a creamy egg base. Whether you serve it for breakfast, brunch, or dinner, this dish provides a well-rounded, satisfying meal. Plus, it’s a great way to sneak in more veggies, making it ideal for anyone looking for a nutritious, low-sodium option.

Cast Iron Skillet Low-Sodium Turkey Burgers

These low-sodium turkey burgers are a healthier alternative to traditional beef patties, cooked to perfection in a cast iron skillet. The turkey is flavored with a medley of fresh herbs and garlic, allowing the natural flavors to come through without the need for added salt. Paired with a whole grain bun and your favorite toppings, these turkey burgers are a satisfying, heart-healthy meal perfect for a Friday night dinner.

Ingredients:

• 1 lb ground turkey (preferably lean)
• 1 tablespoon olive oil
• 1/2 small onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh thyme, chopped
• 1/2 teaspoon black pepper
• 4 whole grain burger buns
• Lettuce, tomato, and avocado for topping

Instructions:

1. In a bowl, mix the ground turkey, minced garlic, chopped onion, parsley, thyme, and black pepper. Form the mixture into 4 equal-sized patties.
2. Heat the olive oil in a cast iron skillet over medium-high heat.
3. Add the turkey patties to the skillet and cook for 4-5 minutes per side, or until the internal temperature reaches 165°F (74°C).
4. Toast the burger buns in the skillet for 1-2 minutes until lightly golden.
5. Assemble the burgers by placing the cooked turkey patty on the bottom half of the bun and adding your desired toppings—lettuce, tomato, and avocado.

These low-sodium turkey burgers are a healthy and flavorful alternative to traditional beef burgers. The blend of fresh herbs, garlic, and black pepper gives the turkey patties a delicious depth of flavor, proving that you don’t need salt to create a tasty meal. Paired with whole grain buns and fresh toppings, these burgers offer a satisfying and balanced meal that’s perfect for a Friday night. They’re also versatile enough to add your favorite condiments or extra veggies, making them a great go-to option for a healthy, low-sodium dinner.

Cast Iron Skillet Baked Chicken with Roasted Vegetables

This low-sodium baked chicken with roasted vegetables is an easy one-pan meal that delivers both comfort and nutrition. The chicken is seasoned with herbs like rosemary and thyme, while the vegetables—carrots, potatoes, and onions—roast alongside, absorbing all the delicious flavors. The cast iron skillet ensures an even cook, creating crispy chicken skin and tender vegetables, making this a perfect dish for a hassle-free Friday night dinner.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 tablespoon olive oil
• 2 large carrots, peeled and cut into chunks
• 2 medium potatoes, cut into chunks
• 1 small onion, quartered
• 2 garlic cloves, minced
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh thyme, chopped
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Heat olive oil in a cast iron skillet over medium heat. Season the chicken thighs with black pepper, paprika, rosemary, and thyme.
3. Place the chicken thighs, skin-side down, in the skillet and sear for 5-7 minutes until the skin is golden and crispy.
4. Add the carrots, potatoes, and onion around the chicken, then sprinkle the minced garlic over the vegetables.
5. Transfer the skillet to the oven and bake for 25-30 minutes, or until the chicken is fully cooked (internal temperature of 165°F) and the vegetables are tender.
6. Serve the baked chicken with the roasted vegetables.

This baked chicken with roasted vegetables is a flavorful, one-pan meal that’s perfect for a low-sodium Friday dinner. The combination of chicken, carrots, potatoes, and onions provides a well-rounded meal that’s both comforting and healthy. The cast iron skillet ensures an even cook, giving the chicken crispy skin and the vegetables a perfectly roasted texture. With just the right amount of seasoning, this dish proves that simple ingredients can deliver an impressive, delicious meal. It’s an easy way to enjoy a balanced, satisfying dinner without extra salt.

Cast Iron Skillet Zucchini and Tomato Stir-Fry

This vibrant and fresh zucchini and tomato stir-fry is a quick and easy low-sodium dish that’s perfect for a Friday evening. Sautéed in olive oil and seasoned with garlic, oregano, and black pepper, the zucchini and tomatoes develop a savory depth of flavor while maintaining their natural sweetness. This recipe is light yet satisfying, offering a nutritious combination of vegetables, and it’s ideal for pairing with whole grains or as a stand-alone dish.

Ingredients:

• 2 medium zucchinis, sliced
• 2 medium tomatoes, chopped
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• Fresh basil leaves for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium heat.
2. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the sliced zucchini to the skillet and cook for 4-5 minutes, stirring occasionally, until tender.
4. Add the chopped tomatoes, oregano, and black pepper to the skillet. Stir everything together and cook for an additional 3-4 minutes, allowing the tomatoes to soften and release their juices.
5. Remove the skillet from the heat and garnish with fresh basil leaves before serving.

This zucchini and tomato stir-fry is a simple, flavorful dish that highlights the natural sweetness of the vegetables while keeping the sodium content low. The garlic and oregano elevate the flavors, and the juicy tomatoes complement the tender zucchini. It’s a light, fresh meal that’s perfect for a quick Friday dinner, and it pairs wonderfully with brown rice or quinoa. This recipe shows how a handful of ingredients can create a satisfying, nutrient-packed dish without the need for excessive salt.

Cast Iron Skillet Lemon Garlic Salmon

This low-sodium lemon garlic salmon cooked in a cast iron skillet is an easy yet elegant dish. The salmon is perfectly seasoned with lemon juice, garlic, and black pepper, allowing the fish’s natural flavors to shine through. The cast iron skillet provides an even sear on the fish, ensuring a crispy skin and tender, flaky flesh. Paired with steamed vegetables or a light salad, this dish makes for a healthy and flavorful Friday night dinner.

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• Juice of 1 lemon
• 1/2 teaspoon black pepper
• Lemon wedges for serving
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium-high heat.
2. Season the salmon fillets with black pepper, and lightly drizzle with lemon juice.
3. Add the minced garlic to the skillet and sauté for 1-2 minutes, then place the salmon fillets in the skillet, skin-side down.
4. Cook the salmon for 4-5 minutes on each side, until the skin is crispy and the salmon is cooked through (internal temperature should reach 145°F).
5. Serve the salmon fillets with a squeeze of fresh lemon juice and garnish with parsley and lemon wedges.

This lemon garlic salmon is a quick, flavorful, and heart-healthy option for a Friday dinner. The lemon juice and garlic infuse the salmon with bright and savory flavors, while the cast iron skillet ensures a perfectly crispy skin. It’s a light meal that’s both nutritious and satisfying, perfect for those who want to enjoy fish without added sodium. The addition of fresh parsley and lemon wedges enhances the dish’s vibrant taste, making it a fresh and delicious choice to round out your week.

Cast Iron Skillet Low-Sodium Veggie Pizza

This low-sodium veggie pizza cooked in a cast iron skillet is a great way to enjoy pizza without the excessive salt found in most store-bought varieties. The crust is perfectly crispy on the bottom, thanks to the even heat distribution of the cast iron. Topped with fresh vegetables like bell peppers, onions, and spinach, and a modest amount of mozzarella, this pizza is both light and flavorful, making it the perfect Friday night comfort food.

Ingredients:

• 1 pre-made whole wheat pizza crust (or homemade, if preferred)
• 1 tablespoon olive oil
• 1/2 cup pizza sauce (low-sodium)
• 1 cup fresh spinach
• 1/2 bell pepper, sliced thin
• 1/2 small onion, sliced thin
• 1/2 cup shredded mozzarella cheese
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Heat olive oil in a cast iron skillet over medium heat. Add the pizza crust to the skillet and cook for 2-3 minutes on one side until lightly golden.
3. Flip the crust over, then spread a thin layer of low-sodium pizza sauce over the surface.
4. Top the pizza with fresh spinach, bell pepper, onion, and shredded mozzarella cheese.
5. Sprinkle dried oregano and black pepper over the top, then transfer the skillet to the oven.
6. Bake for 8-10 minutes, or until the cheese is melted and the crust is crispy.
7. Remove from the oven and let the pizza cool for a few minutes before slicing and serving.

This low-sodium veggie pizza is a healthier alternative to traditional pizzas, allowing you to enjoy all the flavors without the high salt content. The combination of fresh vegetables and a light sprinkle of mozzarella makes this pizza satisfying and balanced, while the cast iron skillet ensures a crispy crust every time. It’s a fun and easy Friday night dinner that doesn’t compromise on taste, and it can be customized with your favorite vegetables. Enjoy this healthier take on pizza as a great way to end your week with a delicious and guilt-free meal.

Cast Iron Skillet Low-Sodium Chickpea and Spinach Curry

This low-sodium chickpea and spinach curry is a hearty, flavorful dish that’s perfect for a cozy Friday night dinner. Packed with protein-rich chickpeas and vibrant spinach, this curry is simmered in a rich, spiced tomato sauce. The combination of garlic, ginger, cumin, and coriander adds depth to the flavors, while the cast iron skillet ensures an even cook. This dish is both satisfying and nutritious, offering a great way to enjoy plant-based meals without the need for added salt.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1-inch piece of ginger, minced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach, chopped
• 1 can (14 oz) diced tomatoes (no salt added)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/2 cup coconut milk
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
2. Add the minced garlic and ginger and sauté for an additional 1-2 minutes until fragrant.
3. Stir in the cumin, coriander, turmeric, paprika, and black pepper, cooking for 1 minute to toast the spices.
4. Add the chickpeas and diced tomatoes (with juices) to the skillet, stirring to combine.
5. Bring the mixture to a simmer and cook for 10 minutes, allowing the flavors to meld.
6. Add the chopped spinach and coconut milk, stirring until the spinach wilts and the curry thickens, about 3-4 minutes.
7. Serve the curry garnished with fresh cilantro.

This low-sodium chickpea and spinach curry is a perfect Friday night dish for those seeking a hearty, flavorful meal without the added sodium. The chickpeas provide protein and fiber, while the spinach adds vitamins and minerals. The aromatic spices and coconut milk create a rich, satisfying curry that can be paired with brown rice or naan for a complete meal. This dish is not only comforting but also a great option for vegetarians and vegans looking to enjoy a nutritious and filling meal.

Cast Iron Skillet Low-Sodium Beef and Vegetable Stir-Fry

This low-sodium beef and vegetable stir-fry is a quick and healthy weeknight meal that’s loaded with lean protein and fresh vegetables. Tender strips of beef are stir-fried with a colorful mix of bell peppers, broccoli, and carrots in a light, flavorful sauce. Using a cast iron skillet helps create the perfect sear on the beef while keeping the vegetables crisp. The result is a delicious, savory dish that’s both satisfying and light on sodium, perfect for a nutritious Friday night dinner.

Ingredients:

• 1 lb lean beef (such as sirloin or flank steak), thinly sliced
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 medium carrot, julienned
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1/2 teaspoon black pepper
• 1/2 teaspoon sesame seeds (optional)
• Green onions for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium-high heat. Add the thinly sliced beef and cook for 3-4 minutes until browned and cooked through. Remove the beef from the skillet and set aside.
2. In the same skillet, add the sliced bell pepper, broccoli florets, and carrots. Cook for 4-5 minutes, stirring occasionally, until the vegetables are tender-crisp.
3. Add the minced garlic and ginger to the skillet and sauté for 1-2 minutes until fragrant.
4. In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, and black pepper.
5. Return the beef to the skillet and pour the sauce over the beef and vegetables. Stir to coat everything evenly and cook for an additional 2-3 minutes until the sauce thickens slightly.
6. Garnish with sesame seeds and green onions before serving.

This low-sodium beef and vegetable stir-fry is a quick and nutritious dish that’s perfect for a busy Friday night. The lean beef provides a good source of protein, while the colorful vegetables add essential vitamins and fiber. The savory sauce, made with low-sodium soy sauce, rice vinegar, and a touch of honey, enhances the dish without overpowering the natural flavors. This stir-fry is a perfect balance of healthy ingredients and bold flavors, making it a delicious and satisfying choice for a Friday night dinner.

Cast Iron Skillet Low-Sodium Sweet Potato Hash

This low-sodium sweet potato hash is a simple, hearty dish that’s packed with flavor and nutrients. Sweet potatoes are cubed and roasted in a cast iron skillet with onions, bell peppers, and a hint of cumin and paprika. The result is a crispy, caramelized hash that’s perfect as a side dish or a main course for breakfast or dinner. It’s naturally low in sodium and bursting with sweetness and savory goodness, making it a great Friday night option for a healthy and satisfying meal.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 small onion, diced
• 1/2 red bell pepper, diced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Heat olive oil in a cast iron skillet over medium heat. Add the cubed sweet potatoes and cook for 5-7 minutes, stirring occasionally, until they begin to soften.
3. Add the diced onion and bell pepper to the skillet and continue cooking for another 5-7 minutes, stirring frequently, until the vegetables are tender and starting to brown.
4. Sprinkle the cumin, paprika, and black pepper over the mixture and stir to combine.
5. Transfer the skillet to the oven and roast for 15-20 minutes, or until the sweet potatoes are fully cooked and crispy on the edges.
6. Garnish with fresh parsley before serving.

This low-sodium sweet potato hash is a delicious and healthy dish that’s perfect for any time of the day. The sweet potatoes provide a natural sweetness that pairs beautifully with the savory flavors of the bell peppers, onions, and spices. Roasting in a cast iron skillet ensures the perfect crispy texture, making it a satisfying meal or side dish. Whether served for breakfast with a poached egg on top or as a side to a grilled protein, this dish is a flavorful and nutritious choice for a low-sodium, comforting meal.

Note: More recipes are coming soon!