Low-sodium recipes for seniors: One-pot comforts
One comforting no-salt-added stew you can make in a single pot. It’s mild, soft in texture, and sized for 1–2 servings.
Making small meals is practical and reduces waste. Cooking in one pot means fewer dishes and steady, even simmering to soften ingredients for easy chewing.
The recipe uses no-salt-added canned beans and low-sodium broth, and finishes with a touch of lemon and plain yogurt for creamy comfort without extra sodium.
Ingredients You’ll Need
- 1 teaspoon olive oil
- 1 small onion, finely chopped (about 3/4 cup)
- 1 garlic clove, minced
- 8 ounces boneless skinless chicken thigh or breast, cut into 1-inch pieces
- 1 medium carrot, peeled and sliced thin (about 1/2 cup)
- 1 small potato or 1/2 cup diced sweet potato (optional, for softness)
- 1 cup low-sodium or no-salt-added chicken broth (or vegetable broth)
- 1 (15-oz) can no-salt-added white beans, drained and rinsed (use 1/2 can for 1 serving)
- 1 cup fresh baby spinach or 1/2 cup frozen spinach, thawed
- 1 bay leaf (optional)
- 1/2 teaspoon dried thyme or 1 teaspoon fresh thyme leaves
- Freshly ground black pepper, to taste
- 1 tablespoon plain low-fat yogurt or soft tofu (for creaminess)
- 1 teaspoon lemon juice (adjust to taste)
You can serve this creamy chicken skillet with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Warm a small pot over medium-low heat and add the olive oil. Sauté the onion until soft and translucent, 4–5 minutes. Add the garlic and cook 30 seconds until fragrant.
- Add the chicken pieces and cook just until the outside turns opaque, about 2–3 minutes. You’re not browning deeply—just sealing the pieces.
- Add the sliced carrot, diced potato (if using), drained white beans, bay leaf, thyme, and broth. Bring to a gentle simmer. Lower heat, cover, and cook 12–15 minutes until the chicken is cooked through and the vegetables are tender.
- Remove the bay leaf. Stir in the spinach and let wilt for 1–2 minutes. Turn off the heat.
- Stir the yogurt (or soft tofu) and lemon juice into the pot. Taste and add freshly ground black pepper. If you’d like a silkier texture, mash a few beans with the back of a spoon or pulse 1/2 cup in a blender and return to the pot.
- Serve warm in shallow bowls. Leftovers taste great gently reheated.
Tips and Easy Variations
Texture & chewing
- Simmer longer until vegetables are very soft for easier chewing.
- Mash or purée part or all of the stew with a handheld blender for a smooth texture.
- Dice ingredients smaller at prep to speed softening during cooking.
Low-sodium & digestion
- Use no-salt-added canned beans and low-sodium broth to cut sodium.
- Choose chicken breast and remove visible fat to keep digestion light.
- Boost flavor with lemon, fresh herbs, and pepper instead of salt.
Vegetarian & flavor swaps
- Replace chicken with an extra 1/2 can white beans and use vegetable broth.
- Add a pinch of smoked paprika or cumin for depth in vegetarian versions.
- Try soft tofu instead of yogurt for dairy-free creaminess.
Sodium-smart flavor tips
- Rinse canned beans well to remove surface sodium.
- Add lemon juice and zest to brighten flavors without salt.
- Fresh herbs like thyme and parsley enhance taste naturally.
Storage and Leftovers
Fridge
Cool within two hours and refrigerate in a shallow container. Keeps 3–4 days in the fridge.
Freezer
Portion into single-serving freezer-safe containers and freeze up to 3 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stove over low heat or in a microwave until steaming hot, adding a splash of broth if needed to loosen texture.
Conclusion
Give this no-salt-added one-pot stew a try. It’s simple, gentle, and sized for one or two.
The low-sodium approach keeps flavors bright while staying mindful of salt, digestion, and easy cleanup.
FAQ
Can I use frozen chicken?▶
Yes. Thaw first for even cooking, or increase simmer time until the chicken is cooked through and tender.
What if I don’t have yogurt?▶
Use a spoon of soft tofu or a splash of low-fat milk for creaminess. Skip the dairy if it’s not suitable and blend some beans for thickness.
