Salt mining: you'd never know that these great-tasting makeovers of tomato sauce, savory rice, salad dressing, and barbecue sauce have far less sodium than their traditional counterparts. They were created by Nutrition Action resident food maven Tamara Goldis

Nutrition Action Healthletter, July-August, 2005 by Tamara Goldis

Best Dressed

Just mix the ingredients in a bowl. Each recipe makes 1 1/2 cups.

Balsamic Vinaigrette

1/3 cup chopped onion
3 garlic cloves, minced
1/4 tsp. freshly ground black pepper
3/4 cup balsamic vinegar
1/2 cup olive oil
2 Tbs. honey
2 Tbs. stone-ground mustard

PER SERVING (2 Tbs.)

Calories: 110

Total Fat: 10 g

Saturated Fat: 1 g

Fiber: 0 g

Sodium: 60 mg

Cholesterol: 0 mg

Carbohydrates: 6 g

Protein: 0 g

Citrus Vinaigrette

1 orange, peeled and chopped
1/4 cup chopped red onion
1/4 cup chopped fresh parsley
1/2 cup orange juice
1/4 cup grapefruit juice
1/4 cup lemon juice
1/4 cup olive oil
2 Tbs. honey
  Freshly ground black pepper

PER SERVING (2 Tbs.)

Calories: 70

Total Fat: 5 g

Saturated Fat: 1 g

Fiber: 0 g

Sodium: 10 mg

Cholesterol: 0 mg

Carbohydrates: 7 g

Protein: 0 g

Nice Rice

We used Health Valley Fat Free Chicken Broth in these two rice dishes. It has 390 milligrams of sodium per cup.

Herbed Brown Rice

1/4 tsp. ground cumin
2 1/2 cups lower-sodium, fat-free
      chicken broth
1 1/2 cups instant brown rice
3 Tbs. olive oil
2 garlic cloves, minced
1 Tbs. chopped fresh thyme
1 Tbs. chopped fresh rosemary
1 Tbs. chopped fresh sage
2 Tbs. chopped fresh chives
  Freshly ground black pepper

Combine the cumin and broth in a medium saucepan and bring to a boil. Add the rice, reduce the heat, cover, and simmer for 10 minutes. Combine the remaining ingredients and pour over the cooked rice, stirring to combine. Makes 6 servings.

PER SERVING (1/2 cup)

Calories: 160

Total Fat: 8 g

Saturated Fat: 1 g

Fiber: 1 g

Sodium: 170 mg

Cholesterol 0 mg

Carbohydrates: 18 g

Protein: 4 g

Curried Rice with Fruit

1 1/4 cups lower-sodium, fat-free
      chicken broth
1/4 cup chopped dried apricots
1/4 cup dried cranberries
1/4 cup raisins
2 tsp. orange zest
1/2 Tbs. curry powder
1/2 Tbs. cumin
1 cup instant brown rice
3 Tbs. chopped fresh parsley

Combine all the ingredients except the rice and parsley in a medium saucepan and bring to a boil. Add the rice, reduce the heat, cover, and cook for 10 minutes. Sprinkle with parsley before serving. Makes 4 servings.

PER SERVING 1/2 cup)

Calories: 170

Total Fat: 1 g

Saturated Fat: 0 g

Fiber: 3 g

Sodium: 130 mg

Cholesterol: 0 mg

Carbohydrates: 36 g

Protein: 4 g

Hit the Sauce

Sauces can be salty. Not these two. We used Progresso crushed tomatoes in the barbecue sauce. It has 380 milligrams of sodium per cup.

Pomodoro Sauce

1 Tbs. olive oil
4 cups diced fresh plum tomatoes
  (about 2 pounds)
1/4 cup balsamic vinegar
1/2 tsp. freshly ground black pepper
1/4 tsp. red pepper flakes (optional)
5 garlic cloves, thinly sliced
1/2 cup chopped fresh basil

Heat the oil in a large nonstick skillet. Add the tomatoes, vinegar, and pepper and cook over medium-high heat for 10 minutes, stirring occasionally. Add the garlic and cook for 1 minute. Stir in the basil. Makes 6 servings.

PER SERVING (1/2 cup)

Calories: 50

Total Fat: 3 g

Saturated Fat: 0 g

Fiber: 2 g

Sodium: 10 mg

Cholesterol: 0 mg

Carbohydrates: 7 g

Protein: 1 g

Speedy Barbecue Sauce

1 cup cider vinegar
3/4 cup canned crushed tomatoes
3 Tbs. packed brown sugar
1 Tbs. Worcestershire sauce
2 tsp. hot pepper sauce
2 Tbs. chopped garlic

Combine all the ingredients in a medium saucepan and bring to a boil over medium heat. Reduce the heat and simmer for 20 minutes, stirring frequently. Remove from the heat and cool slightly before using. Makes 1 1/2 cups.

PER SERVING (2 Tbs.)

Calories: 20

Total Fat: 0 g

Saturated Fat: 0 g

Fiber: 0 g

Sodium: 60 mg

Cholesterol: 0 mg

Carbohydrates: 6 g

Protein: 0 g