If you’re looking for low iodine diet recipes that are tasty and good for your health, check out this list. You can savor these mouth-watering dishes this coming holiday with your family!
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5 Healthy Low Iodine Diet Recipes to Enjoy This Holiday
Just because you’re following a strict diet doesn’t mean you can’t eat tasty food. Take a look at these good-for-your-health low iodine diet menu you can savor this holiday!
1. Baked Smoky Chicken
- 1 Tbsp brown sugar
- 2 kg quartered chicken
- 1 Tbsp olive oil
- non-iodized or kosher salt
- 1 Tbsp lemon juice
- minced garlic
- black pepper
- 1 Tbsp Spanish smoked paprika
Step 1: Preheat the oven
Before proceeding, make sure to preheat the oven to 400°F. Then, place the foil in a roasting pan.
Step 2: Prepare the chicken
Wash the chicken thoroughly and pat it dry. Transfer it to the pan with the skin side up.
Season it with a little bit of non-iodized salt and pepper.
Step 3: Cover the chicken with the paste
In a small bowl, mix the remaining ingredients together. After that, cover the chicken with the mixture.
Step 4: Bake the chicken
Put the pan inside the oven, uncovered. Roast for about 50-60 minutes.
Step 5: Transfer to a serving platter
Transfer the chicken to a serving platter. Using a foil, cover the chicken loosely and let it stand for 8-10 minutes. Serve.
2. Spaghetti Bolognese
- 500g minced beef
- 2 400g tins of chopped tomatoes (no salt added)
- a cup of red wine
- 1 finely chopped large brown onion
- 1 1/2 tsp sugar
- 1/3 cup tomato paste (no salt added)
- 1 clove garlic, crushed
- 1 Tbsp olive oil
Step 1: Saute onion and garlic
In a large saucepan, heat the oil. Saute onion and garlic until the onion is cooked and soft.
Step 2: Cook the meat
Add the minced beef to the pan. Stir and cook over medium heat.
Step 3: Add the other ingredients
Add the chopped tomatoes and tomato paste. Then, add the sugar and wine and bring it to a boil.
Step 4: Simmer until cooked
Let the sauce simmer. Stir occasionally to prevent it from sticking to the pan.
Do this for about 25 minutes or until almost all the liquid has evaporated.
Step 5: Cook the spaghetti
When the sauce is nearly done, cook the spaghetti as instructed on the label. Drain once spaghetti is al dente.
Put the spaghetti on a plate and top it with the sauce. Enjoy!
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3. Chicken Pot Pie
- 4 cups of cooked and chopped chicken
- 1 diced potato
- 1/2 cup all-purpose flour
- 1 cup diced carrots
- 1/3 cup Earth Balance
- 1 pie crust
- 1/4 tsp pepper
- 1 cup diced onion
- 2 cups of low iodine chicken stock
- 1 cup diced celery
- 1 tsp non-iodized salt
Step 1: Preheat the oven
Before moving on to the next steps, make sure to preheat the oven to 400°F.
Step 2: Saute
Put margarine in a pan. Saute onion, potatoes, carrots, and celery for 10 minutes.
Step 3: Stir in the other ingredients
Add flour to the pan. Stir and cook for one minute.
Afterward, stir broth into the vegetable mixture. Season with salt and pepper.
Step 4: Add the chicken
Add the chopped chicken, and then stir until cooked.
Step 5: Bake!
Pour chicken mixture into the casserole dish, and then top it with a pie shell. Cut slits to allow the release of steam.
Put the dish in the oven and bake for 40-50 minutes. Wait until the pastry turns golden brown and the filling is cooked through before serving.
- 1 pack of ground beef, chicken or turkey, cooked
- 4 diced tomatoes
- 2 peeled and diced tomatoes
- 1 diced green pepper
- 1/4 cup diced red onions
- 1 garlic, minced
- No-salt hot pepper sauce or other spicy condiments
- 1 diced yellow pepper
- 1/3 cup sliced mushrooms
- 1 diced red pepper
- 1/4 cup corn kernels
- 1 can unsalted tomato sauce
Step 1: Precook the meat
To brown the meat, the pan needs to be hot. Adding oil is optional but if you want better browning, this is recommended.
Add the ground meat to the pan. Using a wooden spoon, break the meat into pieces and let it brown for several minutes.
Break the beef into smaller pieces as it cooks. Only stir occasionally until all the beef is browned.
Step 2: Combine the ingredients
Put all the ingredients in a large pot. Mix.
Bring the ingredients to a simmer over medium heat. Lower the heat, occasionally stirring for an hour.
Step 3: Serve over rice or tortilla chips
Remove from heat and transfer to a plate over basmati rice or unsalted tortillas. You can also enjoy it on its own!
5. Beef Stroganoff
- 1/2 kg cubed beef sirloin
- 1 cup stemmed and sliced Portobello mushrooms
- 2 finely chopped large carrots
- 1/2 cup red wine
- 2 cups beef stock (no salt added)
- 1 package egg noodles
- 2 Tbsp salt-free flour
- 1/2 finely chopped large yellow onion
- 2 Tbsp olive oil
- 1 tsp low sodium mustard
- 1/4 cup low sodium sour cream
- 1 tsp black pepper
Step 1: Coat the steak
Mix the flour and pepper in a small bowl. Coat the steak with it.
Step 2: Brown
Heat 1 tbsp of olive oil in a heavy skillet over medium heat. Add the steak and cook until it turns brown.
Once done, remove from the pan and set aside.
Step 3: Cook the other ingredients
Add the remaining 1 tbsp olive oil to the pan. Throw in the onions, carrots, and mushrooms.
Cook for 5 minutes or until the mixture turns golden brown.
Step 4: Add the liquids
Turn off the heat. Next, add the wine and the beef stock.
Scrape the pan and combine the yummy bits with the mixture.
Turn the heat back up and put it to high. Cook for 3-4 minutes over high heat until the liquid is reduced by a third.
Step 5: Cook the egg noodles
While the liquid is reducing, cook your egg noodles in a separate pot. Once it turns al dente, drain the noodles.
Step 6: Stir in all the ingredients
Once the sauce is done, turn off the heat and add the sour cream and mustard. Add the beef to the mix and stir all together.
Serve it over the cooked noodles and enjoy!
Other Helpful Tips to Keep in Mind for a Low Iodine Diet
If you’re observing a low iodine diet, it’s essential to keep several tips in mind for your daily nutrition. Here are some handy tips you can follow to make sure you’re eating healthy:
- Refrain from consuming processed foods such as processed meats, canned, and baked goods as they often contain excessive amounts of iodized salt.
- If you can, cook your own meals. This way, you know what goes into your pan.
- If you want to use salt, opt for non-iodized ones. Avoid spice mixes that contain iodized salt as well.
- Always check the label of the food products before putting them in your low iodine diet shopping list. If you read salt or iodine in the label, it’s best to leave them.
- Check supplement labels to find out whether they contain iodine or not. If it does, don’t buy it.
Observing a low iodine diet has impressive benefits for people with health conditions. Pair it with an active lifestyle and good-quality sleep to help your thyroid improve.
If you need to increase your thyroid hormone levels, you can try thyroid supplements as prescribed.
Do you have your own low iodine recipes? Share them with us in the comments section below!
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