Lunch for the Original Copy Officer Captains VanAnderland Aikman's and OCS of 270,036 VA's 6/8

A healthy option of food we love with less sodium; side dishes that aren't that high and a great seafood dish with low sodium. Heart Healthy, Diabetic Friendly and a wonderful salad to accompany it with. I am going to try to walk three times today. Have to start some where I'll go out again and then before bed.

Low-Sodium Pasta Recipes for a Hearty, Healthy Meal

Want a hearty dinner that is also hearty healthy? These low-sodium pasta recipes are just the ticket!

Blushing Penne Pasta

I reworked this recipe from an original that called for vodka and heavy whipping cream. My friends and family had a hard time believing a sauce this rich, flavorful and creamy could be light. —Margaret Wilson, Hemet, California

Ingredients

• 1 package (16 ounces) penne pasta

• 2 tablespoons butter

• 1 medium onion, halved and thinly sliced

• 2 tablespoons minced fresh thyme or 2 teaspoons dried thyme

• 2 tablespoons minced fresh basil or 2 teaspoons dried basil

• 1 teaspoon salt

• 1-1/2 cups half-and-half cream, divided

• 1/2 cup white wine or reduced-sodium chicken broth

• 1 tablespoon tomato paste

• 2 tablespoons all-purpose flour

• 1/2 cup shredded Parmigiano-Reggiano cheese, divided

Buy IngredientsPowered by Chicory

Directions

• In a 6-qt. stockpot, cook pasta according to package directions. Drain; return to pot.

• Meanwhile, in a large nonstick skillet, heat butter over medium heat; saute onion until lightly browned, 8-10 minutes. Add herbs and salt; cook and stir 1 minute. Add 1 cup cream, wine and tomato paste; cook and stir until blended.

• Mix flour and remaining cream until smooth; gradually stir into onion mixture. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in 1/4 cup cheese. Stir into pasta. Serve with remaining cheese.

Nutrition Facts 1 cup: 335 calories, 10g fat (6g saturated fat), 34mg cholesterol, 431mg sodium, 47g carbohydrate (4g sugars, 2g fiber), 12g protein.

TASTE OF HOME

Lemon Shrimp Linguine

I like recipes with elegant taste and easy technique like this lemony shrimp pasta. Bring on the Parmesan and a sprinkle of red pepper flakes. —Patty Walker, West Des Moines, Iowa

Ingredients

• 12 ounces uncooked linguine

• 2 tablespoons butter

• 2 tablespoons olive oil

• 3 garlic cloves, minced

• 1-1/2 pounds uncooked shrimp (31-40 per pound), peeled and deveined

• 1/4 teaspoon salt

• 1/4 teaspoon coarsely ground pepper

• 1 teaspoon grated lemon zest

• 1/4 cup lemon juice

• 1 small lemon, halved and sliced, optional

• 2 tablespoons minced fresh parsley

Buy IngredientsPowered by Chicory

Directions

• Cook linguine according to package directions. Drain and return to pot.

• Meanwhile, in a large skillet, heat butter and oil over medium-high heat. Add garlic; cook and stir 15 seconds. Add shrimp, salt and pepper; cook and stir 2-3 minutes or until shrimp turn pink. Stir in lemon zest, lemon juice and, if desired, lemon slices.

• Add to linguine. Sprinkle with parsley and toss to combine.

Nutrition Facts 1-1/3 cups: 378 calories, 11g fat (4g saturated fat), 148mg cholesterol, 267mg sodium, 43g carbohydrate (2g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 fat.

Cranberry-Walnut Brussels Sprouts

Brussels sprouts are one food that picky eaters often resist. This recipe will change their mind. You can also add garlic and dried fruits. —Jennifer Armellino, Lake Oswego, Oregon

Ingredients

• 1/4 cup olive oil

• 1 pound fresh Brussels sprouts, trimmed and halved lengthwise

• 1/2 cup dried cranberries

• 2 tablespoons water

• 1/3 cup chopped walnuts

• 2 tablespoons balsamic vinegar

Buy IngredientsPowered by Chicory

Directions

• In a large skillet, heat oil over medium heat. Place Brussels sprouts in pan, cut side down; cook 4-5 minutes or until bottoms are browned.

• Add cranberries and water; cook, covered, until Brussels sprouts are crisp-tender, 1-2 minutes. Stir in walnuts; cook and stir until water is evaporated. Stir in vinegar.

Nutrition Facts 3/4 cup: 281 calories, 20g fat (3g saturated fat), 0 cholesterol, 26mg sodium, 25g carbohydrate (14g sugars, 5g fiber), 5g protein.

TASTE OF HOME

Michigan Cherry Salad

This recipe reminds me what I love about my home state: picking apples with my children, buying greens at the farmers market and tasting cherries on vacations. —Jennifer Gilbert, Brighton, Michigan

Ingredients

• 7 ounces fresh baby spinach (about 9 cups)

• 3 ounces spring mix salad greens (about 5 cups)

• 1 large apple, chopped

• 1/2 cup coarsely chopped pecans, toasted

• 1/2 cup dried cherries

• 1/4 cup crumbled Gorgonzola cheese

• 1/4 cup fresh raspberries

• 1/4 cup red wine vinegar

• 3 tablespoons cider vinegar

• 3 tablespoons cherry preserves

• 1 tablespoon sugar

• 2 tablespoons olive oil

Buy IngredientsPowered by Chicory

Directions

• In a large bowl, combine the first 6 ingredients.

• Place raspberries, vinegars, preserves and sugar in a blender. While processing, gradually add oil in a steady stream. Drizzle over salad; toss to coat.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts 1-1/2 cups: 172 calories, 10g fat (2g saturated fat), 3mg cholesterol, 78mg sodium, 21g carbohydrate (16g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1 starch.