Swap Salt for Herbs and Spices in 2016

Citrus-Herbed Chicken

(Family Features) Making a New Year's resolution? Don't forget salt. Most Americans consume about a 1,000 milligrams of sodium over the amount recommended by nutrition and health experts. New research shows cooking with spices and herbs could help you ditch the salt shaker and meet sodium recommendations.

Keeping a resolution to cut salt from your diet is easy. Use simple spice swaps to create tasty, low-sodium meals. From seasoning eggs with basil instead of salt to adding spices and herbs to no-salt tomato sauce, the McCormick Kitchens offer these easy tips and recipes to make low-sodium meals full of flavor:

For more low-sodium tips and recipes - such as shaved vegetable salad with Italian herb vinaigrette - visit McCormick.com/recipes/low-sodium to keep your New Year's resolutions on track. To see the full Anderson study, which examined the effects of a behavioral intervention that emphasized spice and herbs, and how it impacts sodium intake, visit McCormickScienceInstitute.com.

Fiesta Citrus Salmon

Fiesta Citrus Salmon

Ingredients

  1. 1/4 cup orange juice
  2. 2 tablespoons olive oil
  3. 2 tablespoons McCormick Perfect Pinch Salt-Free Fiesta Citrus Seasoning, divided
  4. 2 tablespoons packed brown sugar, divided
  5. 1 pound salmon fillets

Instructions

Serves: 4
Preparation Time: 5 minutes
Cook Time: 15 minutes

Tuscan Pasta

Tuscan Pasta

Ingredients

Instructions

  1. In medium saucepan, mix tomatoes, tomato sauce, sugar and seasonings. Bring to boil on medium heat. Reduce heat to low; cover and simmer 20 minutes.
  2. In large skillet, heat oil on medium-high heat.
  3. Add zucchini, mushrooms and onion; cook and stir 4 minutes or until vegetables are tender-crisp.
  4. Stir tomato sauce into vegetables.
  5. Meanwhile, cook pasta as directed on package. Drain well.
  6. Place pasta in serving bowl. Add vegetable mixture; toss well.

Serves: 6
Preparation Time: 15 minutes
Cook Time: 25 minutes

Citrus Herbed Chicken with Asparagus

Citrus Herbed Chicken with Asparagus

Ingredients

Instructions

  1. In shallow dish, mix flour, Parmesan cheese, garlic powder and pepper. Reserve 2 tablespoons.
  2. Moisten chicken lightly with water. Coat evenly with remaining flour mixture.
  3. In large nonstick skillet, heat oil on medium heat. Add 1/2 of the chicken pieces; cook 3 minutes per side, or until golden brown.
  4. Repeat with remaining chicken, adding additional oil, if necessary.
  5. Remove chicken from skillet; keep warm.
  6. In medium bowl, mix stock, basil, oregano and reserved flour mixture until well blended. Add to skillet along with asparagus. Bring to boil. Reduce heat to low; simmer 3-5 minutes, or until sauce is slightly thickened, stirring frequently.
  7. Stir in lemon juice.
  8. Return chicken to skillet; cook 2 minutes, or until heated through.

Serves: 4
Preparation Time: 10 minutes
Cook Time: 20 minutes

Source: McCormick Spice

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