I do not shoot a 30-30 but I have some old reloading manuals and the Lyman 45th edition lists the following load as the slowest with the low pressure.
IMR4064 ----31.0 grains----2168fps------27,000CUP
Recoil is about bullet weight and velocity versus rifle weight, so a slow light bullet is low recoil. However, the manual says the 110 Sierra RN is very inaccurate in their test rifle.
The worst trouble I ever got into with relaoding was with reduced loads so be careful.
The Smokin Fur Rifle Club