low sodium asparagus recipes for heart health
Bright asparagus can be a gentle, flavorful base for small meals that support heart health. This simple skillet recipe keeps salt low while boosting taste with lemon, herbs, and yogurt.
This recipe is sized for one or two servings, so you avoid waste and enjoy a fresh dish each time. The steps use a single skillet for minimal cleanup and a steady, low heat to keep textures tender.
You can easily adjust the texture – cook the asparagus until very soft or shred the cooked chicken for an even gentler bite. Small changes let you match your appetite and digestion needs.
Ingredients You’ll Need
- 8 ounces asparagus, woody ends trimmed and cut into 1 to 2 inch pieces
- 8 ounces boneless skinless chicken breast cut into 1 inch pieces or firm tofu for a vegetarian option
- 1/3 cup plain yogurt, 1/4 cup low-sodium broth, 1 tablespoon lemon juice, and 1 tablespoon olive oil
You can serve this creamy asparagus and chicken skillet with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Season the chicken pieces lightly with black pepper. Heat olive oil in a medium skillet over medium heat and brown the chicken 3 to 4 minutes until nearly cooked through, then remove to a plate.
- Sauté minced garlic 20 to 30 seconds in the same skillet, add asparagus and cook 3 to 5 minutes until starting to soften. Pour in low-sodium broth and lemon juice and scrape up any browned bits, then return the chicken and reduce heat to low.
- Whisk a little warm broth into the yogurt so it blends smoothly, stir the yogurt into the skillet and add the cornstarch slurry if you want a thicker sauce. Warm gently 2 to 3 minutes without boiling, taste and add a small pinch of salt only if needed, finish with dried thyme or oregano and serve warm.
Tips and Easy Variations
Texture and chewing
- Cut asparagus into smaller pieces and cook longer until very tender for easier chewing.
- Shred cooked chicken with two forks to create softer, smaller bites.
- Steam asparagus briefly before sautéing to reduce total cook time and soften fibers.
Vegetarian and swaps
- Use extra-firm tofu pressed and cubed as a protein swap; cook until golden then continue with the recipe.
- Try zucchini or mushrooms in place of chicken for a lighter vegetable-forward dish.
- Choose plain dairy-free yogurt like soy or coconut yogurt to make the dish dairy free.
Flavor without salt
- Use lemon juice, garlic, and fresh herbs to brighten flavor without adding sodium.
- Pick unsalted or low-sodium broth and avoid adding extra salt unless your doctor advised it.
- Finish with fresh parsley or basil for a bright, fresh note instead of more salt.
Quick cooking reminders
- Warm yogurt slowly and avoid rapid boiling to reduce curdling risk.
- Use unsalted broth to control sodium and add flavor with herbs and lemon.
- Add salt only if advised by your doctor and taste before seasoning.
Storage and Leftovers
Fridge
Refrigerate leftovers in an airtight container for up to 3 days.
Freezer
Yogurt-based sauces do not freeze well, so avoid freezing leftovers.
Reheating
Reheat gently in a skillet over low heat with a splash of water or broth to loosen the sauce.
Conclusion
Try this recipe to enjoy low sodium asparagus recipes for heart health in a simple, small-portion meal.
It is gentle, flavorful, and easy to adjust for softer textures or lower salt to suit your digestion and health needs.
FAQ
Can I use frozen asparagus?▶
Yes. Thaw and pat dry, then reduce sauté time since frozen asparagus softens quickly.
Is there a dairy-free option?▶
Use a plain unsweetened dairy-free yogurt like soy or coconut yogurt, and warm gently as with regular yogurt to avoid separation.
