(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:
Beat 1/8 teaspoon herb instead of salt into 2 eggs before scrambling.
Add oregano, garlic powder and red pepper to no-salt added tomato sauce for
a tasty, low-sodium pasta dinner.
Try making Citrus Herbed Chicken with Asparagus, Fiesta Citrus Salmon or
Tuscan Pasta. These dishes don't call for any salt. Instead, they swap in basil,
garlic powder and oregano.
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
1 pound asparagus, trimmed and cut into 1-inch pieces
2 tablespoons lemon juice
In shallow dish, mix flour, Parmesan cheese, garlic powder and pepper. Reserve
Moisten chicken lightly with water. Coat evenly with remaining flour mixture.
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.
Repeat with remaining chicken, adding additional oil, if necessary.
Remove chicken from skillet; keep warm.
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.
Stir in lemon juice.
Return chicken to skillet; cook 2 minutes, or until heated through.