10 Low-salt dinner menu ideas & bull; hello healthy

Indonesians generally consume 15 grams of salt per day. This number is three times higher than the daily intake figure recommended by the World Health Organization. Not surprisingly, hypertension in Indonesia is still one of the health scourges in society - reaching 25.8 percent in 2013, according to the 2013 Ministry of Health's Riskesdas data.

Hypertension that is not managed properly can lead to kidney damage (kidney failure), coronary heart disease, and stroke. A healthy diet low in salt that is good for the heart can make a big difference in your health. Why not start with dinner?

Low-salt dinner alternatives

1. Roasted Potatoes

Prep time: 10 minutes

Cooking time: 60 minutes

Servings: 1 person

What you need:

• 1 large potato, wash and dry
• Pinch of sea salt / kosher salt
• Canola oil or extra-virgin olive oil, for spread

How to make:

• Preheat oven to 175ºC, placing racks on top and bottom thirds.
• Puncture the entire surface of the potatoes with a fork (8-12 holes) to allow the water to evaporate as the potatoes cook. Brush the potatoes with oil, sprinkle with salt. Place the potatoes directly on the middle rack of the oven. Place the aluminum foil on the bottom rack to catch the dripping potatoes.
• Bake the potatoes for 1 hour or until the skin looks crispy but the potato flesh is soft. Remove from the oven, make a row of holes from end to end with the surface of the potato with a fork, then split with both hands so that the potato opens in the center. Serve warm.

Note: if you cook more than 4 potatoes, increase the baking time to 15 minutes.

2. Salmon grilled

Preparation time: 15 minutes

Cooking time: 25 minutes

Servings: 4 people

What you need:

• 4 salmon fillets, 5 ounces each (± 150 grams)
• 2 tsp olive oil (for salmon marinade), and 2 tbsp olive oil (for seasoning)
• Pinch of salt and ground black pepper
• 3 tomatoes, roughly chopped
• 2 spring onions, chopped
• 2 tablespoons of lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme

How to make:

1. Sprinkle the salmon fillets with 2 teaspoons of olive oil, salt and black pepper. In a separate container, mix well the tomatoes, 2 tablespoons of olive oil, lemon juice, oregano, thyme, pepper and salt.
2. Place the salmon on aluminum foil, greasing the bottom first. Roll the ends of the foil into a spiral. Spoon the tomato mixture over the salmon. Fold the sides of the foil over the salmon, covering the entire surface; seal the salmon wrap tightly. Place the foil wrapped salmon on a baking sheet. Repeat steps for each salmon fillet.
3. Bake until the salmon is cooked, for 25 minutes. Remove from the oven and remove the salmon from the aluminum foil wrap. Serve warm.

3. Chicken meatballs

Prep time: 20 minutes

Cooking time: 15 minutes

Servings: 6 people

What you need:

• 450 grams of minced chicken
• 3 garlic cloves, finely chopped
• 1 egg, beaten
• 3 tablespoons plain whole-wheat bread flour
• 2 teaspoons Worcestershire sauce
• 1 teaspoon paprika
• 1 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon brown sugar (cane sugar)
• 1 lemon, grate the peel
• Pinch of sea salt and ground black pepper
• 1 tbsp unsalted butter
• 1 tablespoon extra-virgin olive oil

How to make:

1. In a large bowl, mix thoroughly: chicken, garlic, breadcrumbs, paprika and shallots powder, oregano, thyme, sugar, grated lemon zest, 2 small pinches of gara, and black pepper. Take a little dough and shape it into mini meatballs (smaller than a golf ball); you should now have 28-30 meatballs.
2. Heat the oil and butter in a frying pan over medium heat. Place the meatball mixture on the pan and leave for 3 minutes until golden brown. Turn over, cook the top again for 3 minutes. Continue until all sides are cooked, turning golden brown; but still juicy and tender to the touch. Remove and drain.
3. Serve immediately, or as an accompaniment to mashed potatoes or pasta.

4. Chicken spaghetti and vegetable peanut sauce

Prep time: 30 minutes

Cooking time: 30 minutes

Servings: 6 people

What you need:

• 500 grams of skinless chicken breast fillet
• 8 Tbsp (125 g) organic peanut butter
• 2 tablespoons low-salt soy sauce
• 2 teaspoons chopped garlic
• 1 1/2 teaspoons chili-garlic paste (mixture of ground chilies, garlic, vinegar)
• 1 teaspoon chopped fresh ginger
• 8 ounces of whole-wheat spaghetti
• 1 1/2 ounces of your favorite mixed vegetables (carrots, broccoli, green beans, for example)

How to make:

1. Prepare a large pot of water for boiling spaghetti. Let it boil
2. Meanwhile, place the chicken in a frying pan or skillet, pour enough water to cover the surface of the chicken; bring to a boil. Cover face, reduce heat to low and cook chicken until cooked, for 10-12 minutes. Remove, transfer to a cutting board. Let it cool for a moment, then shred it roughly.
3. In a large bowl, mix well: peanut butter, soy sauce, chili-garlic sauce, and ginger.
4. Put the paste into boiling water, boil for less than 1 minute from the time recommended on the label (not until aldente). Enter the vegetables, boil for another 1 minute. Drain the pasta and vegetables, but leave 1 cup of cooking water. Rinse the pasta and vegetables under cold water. Put the pasta cooking water in the bowl of peanut butter mixture; add chicken, pasta and vegetables. Stir well. Serve.

5. Mushroom and basil fettuccine

Prep time: 10 minutes

Cooking time: 20 minutes

Servings: 4 people

What you need:

• 3 garlic cloves, finely chopped
• 2 ounces of shiitake mushrooms, rooted and sliced ​​lengthwise
• 1 lemon, grate the peel and take 2 tbsp of grated skin; squeeze the juice, take 2 tbsp
• Pinch of salt and pepper
• 8 ounces whole-wheat fettuccine (or spaghetti, macaroni, angel hair)
• 1/4 ounce chopped basil, set aside in half
• 1 ounce grated parmesan cheese

How to make:

1. Prepare a large saucepan for lightly salted water to boil the pasta. Let it boil
2. Heat the oil in a large nonstick skillet over low heat. Saute garlic until fragrant but not browned (± 1 minute). Add the mushrooms and turn up the heat to medium; stir occasionally until tender and lightly browned (4-5 minutes). Sprinkle with grated lemon zest, lemon juice, and salt and pepper. Stir well. Remove, set aside.
3. Meanwhile, boil the pasta, stirring occasionally, until tender (9-11 minutes, or according to label instructions). Drain, set aside 1/2 cup of pasta cooking water.
4. Add pasta, boiled water, cheese, and basil to sauteed mushrooms; stir well. Serve immediately, sprinkled with the remaining basil leaves.

6. Lemon chicken

Prep time: 30 minutes

Cooking time: 30 minutes

Servings: 4 people

What you need:

• 4 skinless chicken breast fillets
• 3 tablespoons extra-virgin olive oil, divided in half
• Pinch of salt and pepper
• 2 ounces finely chopped onions
• 3 garlic cloves, roughly chopped
• 1 cup low-salt chicken stock
• 2 teaspoons all-purpose flour
• 2 tablespoons chopped dill (anise / dill), set aside in half
• 1 tbsp lemon juice

How to make:

1. Coat all sides of the chicken with salt and pepper. Heat 1 1/2 teaspoons of oil in a large skillet over medium heat. Enter the chicken and sear (cook at high temperature for short periods; without turning) until golden brown on all sides, about 3 minutes on each side. Remove and drain the chicken onto a plate, cover with aluminum foil.
2. Turn down the heat. Add remaining oil to pan. Sauté the garlic and onion for 1 minute. In a separate container, beat thoroughly: stock, flour, 1 tablespoon of anise leaves, and lemon juice. Put in the skillet. Continue to sauté until it thickens a little, about 3 minutes.
3. Put the chicken and its juice in the pan; reduce heat to lowest and let the chicken cook until cooked. Remove the chicken and serve on a plate. Pour the sauce over it (add a pinch of salt and pepper, if desired). Sprinkle the rest of the chopped anise leaves as garnish.

7. Oven fried chicken

Prep time: 20 minutes

Cooking time: 1 hour 35 minutes

Servings: 4 people

What you need:

• 1/2 cup nonfat buttermilk (alternative: mix 1 tablespoon lemon juice / vinegar with 1 cup milk)
• 1 tbsp Dijon mustard
• 2 garlic cloves, finely chopped
• 1 teaspoon hot sauce
• 1-1.5 kg of chicken thighs (a mixture of upper thighs and lower thighs), remove the skin
• 60 grams of whole-wheat flour
• 2 tbsp sesame seeds
• 1 1/2 teaspoons paprika powder
• 1 teaspoon dried thyme
• 1 tsp baking powder
• Small pinch (1/8 tsp) salt
• Pepper to taste
• Olive oil cooking spray

How to make:

1. In a large bowl, beat thoroughly: buttermilk, mustard, garlic, and hot sauce. Add chicken, back and forth to coat the seasonings. Cover tightly and put in the refrigerator for ± 30 minutes or 8 hours (you can prepare the marinade before cooking for dinner).
2. Preheat oven to 218ºC. Line a baking sheet with wax paper. Place a baking rack on top of the paper and coat it with cooking spray.
3. Beat in a small bowl: flour, sesame seeds, paprika, thyme, baking powder, salt and pepper. Pour the flour mixture into a ziplock bag or tupperware. Drain the chicken from the remnants of the marinade, and put 1-2 pieces of chicken at a time in the flour dough container. Shake the container to coat the chicken in flour. Remove the chicken from the container and shake slightly to remove excess flour. Arrange the chicken on the grill rack you prepared. Coat the chicken with cooking spray.
4. Place the chicken in the oven and roast it for 40-50 minutes until it turns golden brown.
5. Serve warm with rice or mashed potatoes.

8. Fish curry

Prep time: 20 minutes

Cooking time: 25 minutes

Servings: 6 people

What you need:

• 1 lemon, squeeze the juice
• 750 grams of white meat fish fillets without skin (dori, gindara, halibut, cod, etc.)
• 1 tablespoon vegetable oil
• 1 stick of cinnamon
• 4 cloves
• 4 whole green cardamom pods
• 1/2 teaspoon whole green peppercorn
• 10 fresh curry leaves
• 2 onions, roughly chopped
• 3 large green chilies, thinly sliced
• 1 tablespoon grated ginger
• 4 garlic cloves, finely chopped
• 6 tomatoes, roughly chopped
• 1 tsp turmeric
• 1/2 teaspoon chili powder
• 2 tsp coriander

How to make:

1. In a large bowl, put the fish pieces. Coat with lemon juice and 1 tsp salt, set aside. Heat oil in a skillet. Add cardamom, peppercorn, and curry leaves, roast for 3-4 minutes, then add the onions. Saute until the onions are wilted, then add chilies, ginger and garlic. Add the tomatoes and remaining spices. Saute on low heat for 5-8 minutes. Keep stirring to prevent the spices from burning.
2. Pour 150 ml of water into the pan, bring to a boil over low heat, then add the fish. Cover the pan and let it cook for 5 minutes. Serve warm with white rice.

10. Steamed fish with ginger

Prep time: 10 minutes

Cooking time: 20 minutes

Servings: 4 people

What you need:

• 100 grams of pak choy
• 4 pieces of white meat fish fillets (grouper, haddock, snapper) @ 150 grams
• 5 cm ginger, grated
• 2 garlic cloves, thinly sliced
• 2 tablespoons low-salt soy sauce
• 1 tsp mirin rice wine (non-alcoholic alternative: beat 1 tbsp vinegar and 1/2 tsp granulated sugar; equivalent to 1 tbsp mirin)
• 1 bunch of scallions, thinly sliced
• A handful of cilantro, chopped
• Brown rice, for serving
• 1 lime, sliced ​​wedges for garnish

How to make:

• Preheat oven (200º for electric oven / 180º for gas oven). Cut aluminum foil to taste; large enough to make an envelope. Arrange pak choy on foil, arrange fish on top, sprinkle ginger and garlic. Pour the soy sauce and mirin over the fish, then season the salt-pepper to taste.
• Fold the foil over the fish and seal three sides, laying out on a baking sheet. Bake for 20 minutes. Lift and open the "envelope". Sprinkle the chopped scallions and coriander. Serve with brown rice and lime juice.