AGE | The Low-Sodium Kitchen: Flavor Without the Salt
In addition to rising costs and the challenge of smaller cooking amounts, many aging adults must reduce sodium intake due to medical conditions or for personal health.
Recently, one of my Cent$ible Nutrition Program participants asked about the amount of sodium in the frozen precooked diced chicken that I use in my “Build Your Own Skillet” recipe. When I got back to the office, I decided to look up sodium statistics. I was surprised to learn that more than 70% of all sodium consumed is from packaged, prepared, and restaurant foods, not from a saltshaker.
I decided to try making my own precooked and diced chicken to see if I could find ways to add flavor without so much sodium. I wanted to make it taste good while reducing the amount of sodium and avoiding additives present in packaged protein foods.
I had a 3-pound bag of chicken breasts in the freezer, so I defrosted the chicken and:
- Browned the chicken in a skillet for about 3 or 4 minutes per side over medium heat (300°F).
- Added two cups of the homemade chicken broth that I had made earlier in the week and cooked the chicken for another 10 to 15 minutes with the lid on the skillet, until the chicken was fully cooked.
- Allow the chicken to cool and then dice it up. This makes a full quart-size freezer bag full and can be used in multiple meals.
If you want to lower the levels of sodium used in cooking, you can also add different flavor profiles to create a new and unique flavor. Cooking with aromatics like onions, garlic, celery, carrots, and herbs can help build flavor and keep the sodium down. Homemade salsa also makes a powerful addition to meals and, since they are homemade, you can control the amount of sodium added to the meal.
Here is a simple salt-free seasoning from Allrecipes.com
This all-purpose salt-free seasoning blend uses pantry staples like garlic powder, onion powder, and dried herbs. It mimics the flavor of popular store-bought blends, making it perfect for chicken, roasted vegetables, or soups without adding any sodium.
All-Purpose No-Salt Seasoning
- Yield: About 1/3 cup
- Prep time: 5 minutes
Ingredients:
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tsp paprika
- 1 tsp ground black pepper
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp dried parsley
- 1/4 tsp ground celery seed
Instructions:
- Combine all ingredients in a small bowl and mix thoroughly.
- Transfer the mix to an airtight jar or an empty spice shaker.
- Store in a cool, dry place for up to 6 months.
Ami Willadson is a Cent$ible Nutrition Program (CNP) educator in Natrona County. CNP provides free nutrition and physical activity education to Wyoming residents with limited resources. Go to www.uwyocnp.org for healthy, budget-friendly recipes and to learn more about CNP programming in your area.
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