35+ Easy and Flavorful Friday Low Sodium Pioneer Woman Recipes You’ll Love

When it comes to Friday night dinners, it’s easy to get caught up in the idea of indulging after a busy week.

However, if you’re watching your sodium intake or simply want to embrace a healthier way of cooking, there’s no need to sacrifice flavor.

Ree Drummond, better known as the Pioneer Woman, has mastered the art of delicious, comforting meals with her signature style.

The best part? Many of her recipes can easily be adapted to a low-sodium version without losing any of the taste.

In this blog post, we’ve gathered over 35 of Ree’s Friday-friendly low-sodium recipes.

From savory main dishes to sides and even lighter options, these recipes are perfect for winding down after the week, offering flavorful, healthy alternatives that your whole family will love.

Get ready for simple ingredients, big flavors, and dishes that will keep you feeling satisfied and energized without the extra sodium.

35+ Easy and Flavorful Friday Low Sodium Pioneer Woman Recipes You’ll Love

With these 35+ low-sodium Pioneer Woman recipes, you can enjoy a delightful Friday dinner that’s as healthy as it is delicious.

Whether you’re craving a hearty chicken dish, a fresh vegetable medley, or a light yet flavorful soup, these recipes allow you to indulge in your favorite flavors while keeping sodium levels in check.

Ree’s cooking style emphasizes real, wholesome ingredients that bring out the natural flavors of the food, and these low-sodium versions are no exception.

So, go ahead—treat yourself to a comforting, nutritious meal this Friday without compromising your health goals!

Low Sodium Chicken Fried Steak

This Low Sodium Chicken Fried Steak recipe is a healthier twist on the classic Southern dish. Tender pieces of beef are coated in a crispy, flavorful breading and fried to golden perfection, all while keeping the sodium content in check. With a creamy, low-sodium gravy to accompany it, this dish is both satisfying and heartwarming, perfect for a Friday night meal.

Ingredients:

• 4 beef cube steaks (about 4 oz each)
• 1 cup whole wheat flour
• 2 large eggs
• 1 tablespoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 2 tablespoons vegetable oil (for frying)
• 2 cups low-sodium chicken broth
• 1/2 cup 1% milk
• 2 tablespoons cornstarch
• 1 tablespoon butter

Instructions:

1. Start by seasoning the cube steaks with black pepper, garlic powder, and paprika. Set aside.
2. In a shallow dish, add the whole wheat flour. In another dish, beat the eggs.
3. Dredge each steak first in the flour, then in the egg mixture, and back into the flour, pressing lightly to adhere the coating.
4. Heat the vegetable oil in a large skillet over medium-high heat. Once hot, fry each steak for about 3-4 minutes per side, or until golden brown and cooked through. Remove and set aside on a plate lined with paper towels.
5. For the gravy: In the same skillet, add the chicken broth and bring to a simmer, scraping up any browned bits from the pan.
6. In a small bowl, whisk the cornstarch into the milk until smooth, then pour it into the skillet. Stir continuously until the gravy thickens, about 2-3 minutes.
7. Add butter, stir to combine, and season with additional black pepper to taste.
8. Pour the gravy over the steaks before serving.

This Low Sodium Chicken Fried Steak is a perfect dish for anyone seeking a flavorful meal without the excess sodium. The crispy steak combined with the creamy gravy delivers all the comfort of the traditional recipe but with a healthier twist. It’s a great way to enjoy a Southern favorite, while being mindful of sodium intake. Enjoy it with a side of roasted vegetables or a simple salad for a well-rounded, satisfying meal.

Low Sodium Spaghetti with Meatballs

This Low Sodium Spaghetti with Meatballs recipe is a simple and comforting dish made with ground turkey meatballs, fresh tomato sauce, and whole wheat spaghetti. By reducing sodium levels and focusing on herbs and spices for flavor, this dish is a lighter version of an Italian classic without sacrificing taste. It’s the perfect meal for a Friday night dinner that’s both delicious and heart-healthy.

Ingredients:

• 1 lb ground turkey (lean)
• 1/4 cup whole wheat breadcrumbs
• 1 large egg
• 2 cloves garlic, minced
• 1 tablespoon dried basil
• 1 teaspoon ground black pepper
• 1 tablespoon olive oil
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1/4 cup fresh basil, chopped
• 8 oz whole wheat spaghetti
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C). In a bowl, combine the ground turkey, breadcrumbs, egg, minced garlic, dried basil, and black pepper. Mix well and form into meatballs, about 1-1/2 inches in diameter.
2. Place the meatballs on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until fully cooked.
3. While the meatballs are baking, heat the olive oil in a large saucepan over medium heat. Add the no-salt-added diced tomatoes and bring to a simmer. Let the sauce cook for 10-15 minutes to thicken, stirring occasionally.
4. Once the meatballs are done, carefully add them to the simmering tomato sauce and cook for an additional 5 minutes, allowing the flavors to meld together.
5. Meanwhile, cook the whole wheat spaghetti according to package directions. Drain and set aside.
6. To serve, place a portion of spaghetti on each plate and top with the meatballs and sauce. Garnish with fresh basil and parsley.

This Low Sodium Spaghetti with Meatballs is the ideal dish for anyone who loves Italian cuisine but needs to monitor their sodium intake. With lean turkey meatballs, whole wheat pasta, and a fresh tomato sauce, this recipe provides a healthier alternative to the classic. It’s a delicious way to enjoy comfort food without the worry of too much sodium, making it perfect for a guilt-free Friday dinner. Pair it with a side salad for a complete, heart-healthy meal.

Low Sodium BBQ Chicken Sandwiches

These Low Sodium BBQ Chicken Sandwiches offer a tangy and flavorful alternative to the usual high-sodium BBQ recipes. The chicken is seasoned with herbs, grilled to perfection, and topped with a homemade low-sodium BBQ sauce. Served on a whole wheat bun with fresh coleslaw, this dish is a perfect Friday night dinner that is both delicious and better for your health.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon ground black pepper
• 1 cup low-sodium BBQ sauce (store-bought or homemade)
• 4 whole wheat sandwich buns
• 1 cup coleslaw mix (without dressing)
• 2 tablespoons low-fat mayonnaise
• 1 teaspoon apple cider vinegar

Instructions:

1. Preheat the grill to medium-high heat. In a small bowl, mix olive oil, smoked paprika, garlic powder, and black pepper. Rub the mixture all over the chicken breasts.
2. Grill the chicken for about 6-8 minutes per side, or until fully cooked and juices run clear.
3. While the chicken is grilling, mix the coleslaw ingredients together. In a bowl, combine the coleslaw mix, mayonnaise, and apple cider vinegar. Stir well to coat the mix and set aside.
4. Once the chicken is done, brush with low-sodium BBQ sauce and cook for an additional 1-2 minutes on each side to let the sauce set.
5. To assemble the sandwiches, place the grilled BBQ chicken on the bottom half of each whole wheat bun. Top with a generous portion of coleslaw and place the top bun on top.

These Low Sodium BBQ Chicken Sandwiches are a delicious and healthier alternative to the typical BBQ chicken recipe. By using lean chicken, homemade or low-sodium BBQ sauce, and fresh coleslaw, you can enjoy a savory and satisfying sandwich without the excessive sodium. This dish is perfect for a casual Friday dinner, offering a balance of smoky, tangy, and crunchy flavors. Pair with a side of roasted potatoes or steamed vegetables for a wholesome meal that is both tasty and nutritious.

Low Sodium Beef and Vegetable Stir-Fry

This Low Sodium Beef and Vegetable Stir-Fry is a vibrant and wholesome dish that packs a punch of flavor without the added sodium. Using lean beef and a variety of fresh vegetables, this stir-fry is cooked in a homemade low-sodium sauce, making it a healthy and satisfying option for a Friday night dinner. It’s quick to prepare, nutritious, and perfect for those looking for a balanced meal.

Ingredients:

• 1 lb lean beef (flank steak or sirloin), thinly sliced
• 1 tablespoon olive oil
• 1 cup broccoli florets
• 1 red bell pepper, thinly sliced
• 1 medium carrot, julienned
• 1 small zucchini, sliced
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1/2 teaspoon black pepper
• Cooked brown rice (for serving)

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat. Add the sliced beef and cook for 3-4 minutes, stirring occasionally, until browned. Remove the beef from the skillet and set aside.
2. In the same skillet, add the broccoli, bell pepper, carrot, and zucchini. Cook for 4-5 minutes, stirring occasionally, until the vegetables are tender but still crisp.
3. While the vegetables are cooking, whisk together the low-sodium soy sauce, rice vinegar, honey, sesame oil, garlic, ginger, and black pepper in a small bowl.
4. Return the cooked beef to the skillet with the vegetables. Pour the sauce over the beef and vegetables and stir to coat everything evenly. Cook for another 2-3 minutes, allowing the sauce to thicken slightly.
5. Serve the stir-fry over cooked brown rice for a complete meal.

This Low Sodium Beef and Vegetable Stir-Fry is the perfect balance of lean protein, fresh vegetables, and a savory sauce without the added sodium. The honey and sesame oil bring a subtle sweetness and richness, making it a satisfying dish for any day of the week. Plus, it’s quick and easy to prepare, making it ideal for a Friday night when you want something delicious but healthy. Serve it with brown rice for added fiber and enjoy this low-sodium twist on a classic stir-fry.

Low Sodium Grilled Salmon with Lemon-Dill Sauce

This Low Sodium Grilled Salmon with Lemon-Dill Sauce is a light and flavorful dish that’s perfect for a healthy Friday night dinner. Grilled salmon, rich in omega-3s, is topped with a zesty lemon-dill sauce that adds freshness and brightness to every bite. With minimal sodium and all-natural ingredients, this recipe is a delicious way to enjoy seafood without compromising on taste.

Ingredients:

• 4 salmon fillets (about 6 oz each)
• 1 tablespoon olive oil
• 1 teaspoon black pepper
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh dill, chopped
• 1 teaspoon Dijon mustard
• 1 tablespoon low-fat Greek yogurt
• 1 teaspoon honey
• Fresh lemon wedges (for serving)

Instructions:

1. Preheat the grill to medium-high heat. Brush the salmon fillets with olive oil and season with black pepper.
2. Place the salmon fillets on the grill, skin side down, and cook for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork.
3. While the salmon is grilling, make the lemon-dill sauce. In a small bowl, combine the lemon juice, fresh dill, Dijon mustard, Greek yogurt, and honey. Stir well until smooth.
4. Once the salmon is done, remove it from the grill and drizzle the lemon-dill sauce over the top.
5. Serve with fresh lemon wedges on the side for extra zest.

This Low Sodium Grilled Salmon with Lemon-Dill Sauce is the ideal dish for a healthy and flavorful Friday dinner. The grilled salmon is perfectly complemented by the tangy lemon-dill sauce, which enhances its natural flavors while keeping the dish light and fresh. Packed with protein and healthy fats, this meal is both nutritious and satisfying. It’s a great option for anyone looking to enjoy a seafood dish that is both heart-healthy and low in sodium. Pair it with a side of steamed vegetables or a light salad for a well-rounded meal.

Low Sodium Veggie-Packed Chili

This Low Sodium Veggie-Packed Chili is a hearty and nutritious dish filled with beans, vegetables, and a blend of spices, all simmered together to create a comforting and filling meal. With no added salt and a focus on fresh, wholesome ingredients, this chili is perfect for a Friday night dinner when you want something hearty but healthy. It’s easy to make and packed with flavor without being too heavy on sodium.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 zucchini, diced
• 1 cup mushrooms, sliced
• 1 can (15 oz) no-salt-added diced tomatoes
• 1 can (15 oz) no-salt-added kidney beans, drained and rinsed
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 cup low-sodium vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• Fresh cilantro (for garnish)
• Lime wedges (for serving)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for about 3-4 minutes until the onion is translucent.
2. Add the red bell pepper, zucchini, and mushrooms to the pot, and cook for another 5-7 minutes until the vegetables soften.
3. Stir in the diced tomatoes, kidney beans, black beans, and vegetable broth. Add the chili powder, cumin, smoked paprika, and black pepper. Stir everything together and bring to a simmer.
4. Reduce the heat to low and let the chili simmer for 20-25 minutes, stirring occasionally, to allow the flavors to meld.
5. Serve the chili topped with fresh cilantro and lime wedges on the side.

This Low Sodium Veggie-Packed Chili is a delicious and healthy dish perfect for a cozy Friday night meal. It’s packed with beans, vegetables, and spices, making it hearty, filling, and full of flavor. The best part is that it’s low in sodium, so you can enjoy a big bowl without worrying about excess salt. It’s an ideal choice for vegetarians or anyone looking for a lighter, yet satisfying chili. Serve it with a side of cornbread or a simple salad for a complete meal that’s both nutritious and flavorful.

Low Sodium Baked Chicken Parmesan

This Low Sodium Baked Chicken Parmesan is a healthier take on the classic Italian dish. Instead of frying the chicken, it’s baked to perfection with a crispy breadcrumb coating. Topped with marinara sauce and a sprinkle of mozzarella cheese, this dish is full of flavor without the extra sodium. It’s a lighter option for a Friday night dinner that still satisfies your cravings for comfort food.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese (use low-sodium version if preferred)
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 egg, beaten
• 1 cup low-sodium marinara sauce
• 1/2 cup part-skim mozzarella cheese, shredded
• Fresh basil (for garnish)
• Olive oil spray (for baking)

Instructions:

1. Preheat the oven to 375°F (190°C). Lightly spray a baking sheet with olive oil spray.
2. In a shallow dish, combine the whole wheat breadcrumbs, grated Parmesan cheese, oregano, garlic powder, and black pepper.
3. Dip each chicken breast into the beaten egg, then coat with the breadcrumb mixture, pressing gently to ensure an even coating.
4. Place the coated chicken breasts on the prepared baking sheet and lightly spray with olive oil spray. Bake for 25-30 minutes, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F).
5. Remove the chicken from the oven and top each breast with a spoonful of low-sodium marinara sauce and a sprinkle of mozzarella cheese.
6. Return to the oven for 5-7 minutes, or until the cheese is melted and bubbly.
7. Garnish with fresh basil and serve with a side of whole wheat pasta or a green salad.

This Low Sodium Baked Chicken Parmesan is the perfect dish for anyone who loves the rich flavors of Italian cuisine but wants to keep it lighter and healthier. Baked, not fried, and topped with a simple marinara sauce and reduced-fat mozzarella, it’s a satisfying, low-sodium version of the classic that doesn’t sacrifice flavor. Serve it with your favorite sides for a delicious and balanced Friday night meal.

Low Sodium Roasted Vegetable Tacos

These Low Sodium Roasted Vegetable Tacos are a vibrant and flavorful way to enjoy a meatless meal on a Friday night. The vegetables are roasted until tender and caramelized, then tucked into soft corn tortillas with a sprinkle of cheese, fresh avocado, and a squeeze of lime. This dish is packed with nutrients, and the low-sodium seasoning ensures it’s both healthy and delicious.

Ingredients:

• 1 medium zucchini, chopped
• 1 red bell pepper, chopped
• 1 yellow onion, sliced
• 1 cup sweet corn kernels (fresh or frozen)
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 8 small corn tortillas
• 1/2 cup reduced-fat shredded cheddar cheese
• 1/2 avocado, sliced
• Fresh cilantro, chopped
• Lime wedges (for serving)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, toss the chopped zucchini, red bell pepper, onion, and sweet corn with olive oil, chili powder, cumin, smoked paprika, and black pepper. Spread the vegetables in a single layer on the prepared baking sheet.
3. Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.
4. While the vegetables are roasting, warm the corn tortillas in a dry skillet or microwave until soft and pliable.
5. To assemble the tacos, spoon the roasted vegetables onto each tortilla. Top with a sprinkle of shredded cheddar cheese, a few slices of avocado, and a sprinkle of fresh cilantro.
6. Serve with lime wedges for a burst of fresh flavor.

These Low Sodium Roasted Vegetable Tacos are a delicious and nutritious way to enjoy a light dinner without the added sodium. Roasting the vegetables brings out their natural sweetness and enhances the flavor, making them the perfect filling for soft corn tortillas. Topped with avocado and a squeeze of lime, these tacos are a refreshing and satisfying option for a healthy Friday night meal.

Low Sodium Turkey Meatballs with Spaghetti Squash

These Low Sodium Turkey Meatballs with Spaghetti Squash are a lighter alternative to the traditional spaghetti and meatballs dish. Made with lean turkey, these meatballs are full of flavor and served on a bed of roasted spaghetti squash, making it a low-carb, nutrient-packed meal. With minimal sodium, this dish is perfect for a healthy Friday night dinner that the whole family will love.

Ingredients:

• 1 lb ground turkey (preferably lean)
• 1/4 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese (use low-sodium version if preferred)
• 1 egg, beaten
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon black pepper
• 1 small spaghetti squash
• 1 cup low-sodium marinara sauce
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the flesh with olive oil and season with black pepper. Place the squash halves cut side down on a baking sheet and roast for 35-40 minutes, or until the flesh is tender and easily scraped into strands with a fork.
2. While the squash is roasting, prepare the meatballs. In a bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, oregano, basil, and black pepper. Mix well and form the mixture into 12 meatballs.
3. Heat a non-stick skillet over medium heat and cook the meatballs for 8-10 minutes, turning occasionally, until they are cooked through and browned on all sides.
4. Once the meatballs are cooked, add the low-sodium marinara sauce to the skillet and simmer for 5 minutes to warm the sauce and coat the meatballs.
5. Once the spaghetti squash is done, use a fork to scrape the flesh into spaghetti-like strands.
6. Serve the turkey meatballs on a bed of spaghetti squash, topped with marinara sauce and fresh parsley.

This Low Sodium Turkey Meatballs with Spaghetti Squash dish is a healthier twist on the classic spaghetti and meatballs. The turkey meatballs are lean and packed with flavor, while the roasted spaghetti squash serves as a low-carb alternative to pasta. With a simple marinara sauce and a sprinkle of fresh parsley, this dish is a nutritious and satisfying meal that is perfect for a Friday night dinner.

Low Sodium Grilled Salmon with Avocado Salsa

This Low Sodium Grilled Salmon with Avocado Salsa is a perfect dish to celebrate a lighter, heart-healthy Friday dinner. The salmon is grilled to perfection, providing a rich, flaky texture, while the fresh avocado salsa adds a bright and tangy contrast. It’s a flavorful, low-sodium meal that’s quick to prepare and packed with healthy fats and protein. This dish will leave you feeling satisfied without the added sodium.

Ingredients:

• 4 salmon fillets (skin on or off)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 ripe avocado, diced
• 1 small tomato, diced
• 1/4 cup red onion, finely chopped
• 1 tablespoon fresh lime juice
• 1 tablespoon fresh cilantro, chopped

Instructions:

1. Preheat your grill or grill pan over medium-high heat.
2. Brush the salmon fillets with olive oil and season with dried oregano, garlic powder, and black pepper.
3. Place the salmon fillets on the grill and cook for about 4-5 minutes per side, or until the fish is cooked through and flakes easily with a fork.
4. While the salmon is grilling, prepare the avocado salsa. In a medium bowl, combine the diced avocado, tomato, red onion, lime juice, and cilantro. Toss gently to combine and season with black pepper to taste.
5. Once the salmon is cooked, remove it from the grill and plate it. Top each fillet with a generous spoonful of avocado salsa.
6. Serve with a side of steamed vegetables or a light salad for a complete meal.

This Low Sodium Grilled Salmon with Avocado Salsa is a delightful and nutritious dish that balances the richness of salmon with the fresh and zesty flavors of avocado salsa. The healthy fats from the salmon and avocado, combined with the bright lime and cilantro, make this meal a refreshing and satisfying option for your Friday dinner. It’s easy to make, low in sodium, and perfect for a light yet filling meal.

Low Sodium Veggie Stir-Fry with Tofu

This Low Sodium Veggie Stir-Fry with Tofu is an incredibly versatile and flavorful dish that can be customized with your favorite vegetables. It’s a quick and easy meal that’s perfect for a busy Friday evening. The tofu adds a satisfying protein boost, while the colorful veggies provide vitamins and fiber. The low-sodium soy sauce and ginger-based sauce create a flavorful but light stir-fry that’s a healthier alternative to traditional take-out.

Ingredients:

• 1 block firm tofu, drained and cubed
• 2 tablespoons olive oil
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1/4 cup low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil (optional)
• Sesame seeds (for garnish)
• Fresh cilantro (for garnish)

Instructions:

1. Press the tofu to remove excess moisture. Cut the tofu into cubes.
2. Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the tofu and cook until browned on all sides, about 5-7 minutes. Remove from the skillet and set aside.
3. In the same skillet, add the remaining olive oil. Add the red bell pepper, zucchini, broccoli, and carrot. Stir-fry for about 5-7 minutes, until the vegetables are tender but still crisp.
4. Add the garlic and ginger to the skillet, cooking for another 1-2 minutes until fragrant.
5. In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey or maple syrup, and sesame oil (if using).
6. Return the cooked tofu to the skillet and pour the sauce over the tofu and vegetables. Stir to combine and cook for another 2-3 minutes, allowing the sauce to coat everything.
7. Serve the stir-fry over brown rice or quinoa, and garnish with sesame seeds and fresh cilantro.

This Low Sodium Veggie Stir-Fry with Tofu is a simple yet flavorful dish that’s easy to prepare and full of healthy ingredients. The tofu offers a protein-packed base, while the vibrant vegetables add texture and nutrition. The low-sodium soy sauce ensures a savory flavor without the excess salt. This meal is not only light and low in sodium, but it also delivers a satisfying punch of flavor perfect for a Friday dinner.

Low Sodium Spaghetti Squash Primavera

This Low Sodium Spaghetti Squash Primavera is a light and flavorful way to enjoy a pasta-free Friday dinner. The spaghetti squash serves as a low-carb, fiber-packed alternative to traditional pasta, while the fresh vegetables and a light garlic and olive oil sauce create a delicious and healthy dish. With no added salt, this recipe lets the natural flavors of the veggies shine through, making it a perfect low-sodium option for your Friday night meal.

Ingredients:

• 1 medium spaghetti squash
• 1 tablespoon olive oil
• 1 cup cherry tomatoes, halved
• 1 zucchini, sliced
• 1 yellow bell pepper, sliced
• 1/2 cup red onion, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Fresh black pepper, to taste
• Fresh basil leaves (for garnish)
• Grated Parmesan cheese (optional)

Instructions:

1. Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with black pepper. Place the squash halves cut side down on a baking sheet and roast for 35-40 minutes, or until the flesh is tender and easily scraped into strands with a fork.
2. While the squash is roasting, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cherry tomatoes, zucchini, bell pepper, and red onion. Sauté for about 5-7 minutes, until the vegetables are tender.
3. Add the garlic, dried basil, and oregano to the skillet, and sauté for another 1-2 minutes, until fragrant.
4. Once the spaghetti squash is done, use a fork to scrape the flesh into spaghetti-like strands. Add the squash strands to the skillet with the vegetables and toss gently to combine.
5. Serve the spaghetti squash primavera with a sprinkle of fresh basil and grated Parmesan cheese, if desired.

This Low Sodium Spaghetti Squash Primavera is a wonderful way to enjoy a classic Italian dish in a lighter, low-sodium version. The spaghetti squash mimics pasta, while the sautéed vegetables add a burst of color and flavor. The garlic and olive oil dressing provides just the right amount of richness, without any added salt. This dish is a nutritious, flavorful, and satisfying option for a Friday night meal.

Low Sodium Chicken and Vegetable Skillet

The Low Sodium Chicken and Vegetable Skillet is a simple and hearty one-pan dish that brings together lean chicken breast and a colorful mix of vegetables. Perfect for a quick and nutritious Friday night dinner, this dish is full of flavor, thanks to the natural herbs and spices used to season the chicken. By using minimal sodium and relying on fresh ingredients, this recipe offers a healthy alternative to your usual skillet meals without sacrificing taste.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup yellow onion, thinly sliced
• 1/4 cup low-sodium chicken broth
• Fresh parsley, chopped (for garnish)

Instructions:

1. Season the chicken breasts with paprika, dried thyme, garlic powder, and black pepper.
2. Heat olive oil in a large skillet over medium heat. Once hot, add the chicken breasts and cook for about 5-7 minutes per side, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the chopped bell pepper, zucchini, cherry tomatoes, and onion. Sauté for about 5-7 minutes, until the vegetables are tender.
4. Pour in the low-sodium chicken broth and stir, scraping up any browned bits from the bottom of the skillet. Return the chicken to the skillet and simmer for an additional 5 minutes, allowing the chicken to reheat and absorb the flavors.
5. Serve the chicken with the sautéed vegetables and garnish with fresh parsley.

This Low Sodium Chicken and Vegetable Skillet is the perfect one-pan dinner for a busy Friday evening. The combination of tender chicken and sautéed vegetables creates a satisfying and healthy meal. The low-sodium chicken broth enhances the flavor without adding extra salt, while the paprika and thyme provide depth to the dish. It’s a quick, nutritious, and flavorful option for a low-sodium dinner that’s sure to please.

Low Sodium Baked Lemon Herb Chicken Thighs

This Low Sodium Baked Lemon Herb Chicken Thighs recipe is full of fresh, bright flavors. The chicken thighs are marinated in a mixture of lemon juice, olive oil, garlic, and herbs, resulting in a juicy, flavorful dish that is perfect for a Friday dinner. With minimal sodium and plenty of natural seasonings, this recipe is a delicious way to enjoy a tender chicken meal without overloading on salt.

Ingredients:

• 4 bone-in, skinless chicken thighs
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/4 teaspoon paprika
• 1/4 cup low-sodium chicken broth
• Fresh lemon slices (for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix together the olive oil, lemon juice, garlic, rosemary, thyme, black pepper, and paprika.
3. Place the chicken thighs in a shallow dish and pour the marinade over them. Toss to coat the chicken evenly, then cover and refrigerate for at least 30 minutes.
4. Heat a large oven-safe skillet over medium heat. Add the chicken thighs and sear for about 3-4 minutes per side, until browned.
5. Once the chicken is browned, pour the low-sodium chicken broth into the skillet, and transfer it to the preheated oven.
6. Bake for 25-30 minutes, until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
7. Serve the chicken thighs garnished with fresh lemon slices.

These Low Sodium Baked Lemon Herb Chicken Thighs offer a flavorful, juicy alternative to traditional salty chicken dishes. The lemon, garlic, and herbs infuse the chicken with fresh, aromatic flavors that complement the natural taste of the meat. By baking the chicken in a little low-sodium broth, you ensure it remains tender and moist. This dish is perfect for a healthy and satisfying Friday dinner.

Low Sodium Cauliflower Rice Stir-Fry

The Low Sodium Cauliflower Rice Stir-Fry is a low-carb, veggie-packed alternative to traditional stir-fry dishes. Made with cauliflower rice as the base, this dish is filled with fresh vegetables like bell peppers, carrots, and peas, all cooked in a flavorful, low-sodium sauce. The cauliflower rice soaks up the savory flavors, making this stir-fry a healthy and satisfying dish perfect for your Friday meal.

Ingredients:

• 1 small head of cauliflower, grated into rice-sized pieces (or use pre-packaged cauliflower rice)
• 1 tablespoon olive oil
• 1 small red bell pepper, chopped
• 1 small carrot, julienned
• 1/2 cup frozen peas
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon rice vinegar
• 1/2 teaspoon sesame oil
• 1/4 teaspoon black pepper
• 2 eggs, beaten (optional)
• Green onions, sliced (for garnish)

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the red bell pepper, carrot, and peas. Cook for 5-7 minutes, until the vegetables are tender.
2. Add the garlic and cook for another 1-2 minutes until fragrant.
3. Push the vegetables to one side of the skillet and pour the beaten eggs into the empty side. Scramble the eggs until cooked through, then mix them with the vegetables.
4. Add the cauliflower rice to the skillet and stir-fry for 4-5 minutes, until the cauliflower rice is heated through and slightly golden.
5. Stir in the low-sodium soy sauce, rice vinegar, sesame oil, and black pepper, ensuring the cauliflower rice is evenly coated.
6. Serve the stir-fry hot, garnished with sliced green onions.

This Low Sodium Cauliflower Rice Stir-Fry is a light and healthy meal that doesn’t compromise on flavor. The cauliflower rice provides a fantastic base for absorbing the savory seasonings, while the mix of vegetables adds color, texture, and nutrients. Whether you add eggs for extra protein or keep it vegetarian, this dish is a satisfying and low-sodium option for a Friday dinner that’s both nutritious and delicious.

Note: More recipes are coming soon!