December 14, 2015 (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.
Fiesta Citrus Salmon
Prep time: 5 minutes
Cook time: 15 minutes
Serves: 4
1/4 cup orange juice
2 tablespoons olive oil
2 tablespoons McCormick Perfect Pinch
Salt-Free Fiesta Citrus Seasoning, divided
2 tablespoons packed brown sugar, divided
1 pound salmon fillets
In small bowl, mix juice, oil and 1 tablespoon each seasoning
and sugar. Place salmon in large re-sealable plastic bag or glass dish. Add
marinade; turn to coat well. Refrigerate 30 minutes, or longer for extra
flavor.
In another small bowl, mix remaining seasoning and sugar.
Remove salmon from marinade. Discard any remaining marinade. Rub salmon evenly
with seasoning mixture.
Tuscan Pasta
Prep time: 15 minutes
Cook time: 25 minutes
Serves: 6
1 can (28 ounces) diced tomatoes, undrained
1 can (8 ounces) no-salt added tomato sauce
1 tablespoon sugar (optional)
2 tablespoons packed brown sugar, divided
2 teaspoons McCormick Garlic Powder
2 teaspoons McCormick Perfect Pinch Italian
Seasoning
1/2 teaspoon McCormick Black Pepper, ground
1 tablespoon olive oil
1 pound zucchini, sliced
1 package (8 ounces) sliced mushrooms
1 small onion, chopped
6 ounces pasta, such as spaghetti or
linguine
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.
In large skillet, heat oil on medium-high heat. Add zucchini,
mushrooms and onion; cook and stir 4 minutes or until vegetables are
tender-crisp. Stir tomato sauce into vegetables.
Meanwhile, cook pasta as directed on package. Drain well.
Place pasta in serving bowl. Add vegetable mixture; toss well.
Citrus Herbed Chicken with Asparagus
Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4
1/4 cup flour
2 tablespoons grated Parmesan cheese
1/2 teaspoon McCormick Garlic Powder
1/4 teaspoon McCormick Black Pepper, coarse
ground
1 pound thin-sliced boneless skinless
chicken breasts
1 tablespoon oil
1 1/2 cups chicken stock
1 teaspoon McCormick Basil Leaves
1 teaspoon McCormick Oregano Leaves
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 2 tablespoons. 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.
Source: McCormick Spice
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