Simple Spices Add Flavor, Reduce Sodium

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Simple Spices Add Flavor, Reduce Sodium

Cutting excessive salt from your diet can be done by using 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 easy tips and recipes.
Among suggestions is to beat 1/8 tsp. herbs instead of salt into 2 eggs before scrambling, or add oregano, garlic powder, and red pepper to no-salt added tomato sauce for a tasty, low-sodium pasta dinner. For more information visit

Fiesta Citrus Salmon
Prep time: 5 minutes
Cook time: 15 minutes
Serves: 4

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

In small bowl, mix juice, oil, and 1 tbsp. 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.
Grill salmon over medium-high heat 6-8 minutes per side, or until fish flakes easily with fork. (Or bake in 400°F oven 10-15 minutes, or until fish flakes easily with fork.)

Citrus Herbed Chicken with Asparagus
Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4

1/4 cup flour
2 tbsp. grated Parmesan cheese
1/2 tsp. McCormick Garlic Powder
1/4 tsp. McCormick Black Pepper, coarse ground
1 lb. thin-sliced boneless skinless chicken breasts
1 tbsp. oil
1 1/2 cups chicken stock
1 tsp. McCormick Basil Leaves
1 tsp. McCormick Oregano Leaves
1 lb. asparagus, trimmed and cut into 1-inch pieces
2 tbsp. lemon juice

In a 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.

Tuscan Pasta
Prep time: 15 minutes
Cook time: 25 minutes
Serves: 6

1 can (28 oz.) diced tomatoes, undrained
1 can (8 oz.) no-salt added tomato sauce
1 tbsp. sugar (optional)
2 tbsp. packed brown sugar, divided
2 tsp. McCormick Garlic Powder
2 tsp. McCormick Perfect Pinch Italian Seasoning
1/2 tsp. McCormick Black Pepper, ground
1 tbsp. olive oil
1 lb. zucchini, sliced
1 pkg. (8 oz.) sliced mushrooms
1 small onion, chopped
6 oz. pasta, such as spaghetti or linguine

In a medium saucepan, mix together tomatoes, tomato sauce, sugar, and seasonings. Bring mixture to a boil on medium heat. Reduce heat to low; cover and simmer 20 minutes.
In a large skillet, heat oil on medium-high heat. Add the zucchini, mushrooms, and onion. Cook and stir mixture for 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 and toss well. 

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