Friday, October 28, 2011

Healing Foods: Zucchini, Onion and Tomato Tian-Delicious Without Salt!

As I continue to eliminate salt from my diet—I am, of course, shocked at the amount of it that I was consuming on a daily basis. Not only did I salt as I was cooking, but most condiments, stocks, and processed food ingredients contain very generous amounts of sodium. I have had to rethink using canned tomatoes, ketchups and other condiment sauces, chicken, beef and vegetable stock, and other key ingredients as I scour the labels to assess the sodium level in all of them.

The other evening, I was pleasantly surprised (again!) at how tasty a dish completely devoid of my once favorite seasoning can be. I made veal cutlets that were sprinkled with pepper and sautéed in a little olive oil. Once they were cooked, I deglazed the pan with a little white wine, and added my favorite salt free Kitchen basics chicken stock. I added a teaspoon of spicy Dijon mustard to the liquid and let it reduce. With that, I made a vegetable tian of thinly sliced layered vegetables that are roasted with olive oil and fresh herbs. It was delicious—and with the fresh thyme and other herbs added to it—very flavorful. The vegetables, all heart-healthy and nutrition dense, meld deliciously into a tender side dish that you can serve with many different main courses.

My daughters didn’t notice that salt was missing, and ate it all. So, if you are looking to cut down on sodium—here is a recipe that is so yummy you won’t even know it’s not there.

Vegetable Tian

2 medium zucchini sliced thin

1 large onion sliced thin

2 tomatoes sliced thin or chopped into small dice

3 tablespoons olive oil

3 tablespoons chopped herbs (I use rosemary, thyme and parsley)

pepper to taste

Coat the bottom of a 9X11 roasting pan with olive oil. Spread a thin layer of zucchini, and top with herbs and pepper to taste. Add the layer of onion, and sprinkle more herbs. Add the tomatoes to the top and drizzle remaining olive oil and herbs over it. Bake at 400 for 25 minutes, until vegetables are softened. Serve with your favorite protein (it goes well with the veal cutlets above).

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