Sauces, Gravies and Dips

{Soy-Free} Low Sodium Soy Sauce

Soy sauce is full of flavor and commonly used in Asian-type meals: chow mein, pad thai, fried rice, etc.  The problem is the sodium content.  One tablespoon of soy sauce has 920 mg sodium!  The average healthy person should aim to consume less than 2400 mg sodium in an entire day (heart.org).  Even reduced-sodium soy sauce has 500-600 mg sodium per tablespoon.  For some people, too much sodium in the diet can lead to issues with water retention and blood pressure.  Chronically elevated blood pressure can then lead to more life-threatening conditions including heart disease and stroke.

I was working on a chow mein recipe using soy sauce, and after seeing the sodium provision per serving (1950 mg!), I realized that there was no way to improve this without substituting the soy sauce.  After some trial and error, I found a recipe that kept the flavor I was looking for but dramatically reduced the sodium content…

{Soy Free} Low Sodium Soy Sauce

{Soy-Free} Low Sodium Soy Sauce

Makes 12 servings.  Requires about 15 minutes from start to finish.

Ingredients:

1 14 oz can regular beef broth (could use vegetable broth but flavor will be different)

1 1/2 Tbsp molasses

1 Tbsp olive oil

3 Tbsp balsamic vinegar

1 tsp garlic powder

1 tsp onion powder

1/2 tsp ground ginger

1/2 tsp black pepper

Directions:

  1. add all ingredients to a sauce pan and heat over low-medium heat over the stove for about 5 minutes, until well combined
  2. it is then ready to add to a recipe! if intended for later use, allow to cool for a few minutes before pouring into a jar and sealing tightly.

**there may be some crystals formed after the sauce has settled.  these will disintegrate if used in a recipe, but could also be strained out if desired.

Nutrition Facts: Serving size: 2 Tbsp: 25 calories, 1 gram of fat (0 grams of saturated fat), 135 mg sodium, 3 grams of carbohydrate (0 carb choices), 0 grams of fiber, 1.5 gram of sugar, 0.5 grams of protein

{Soy-Free} Low Sodium Soy Sauce

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