Low Sodium Recipe

Skip the Sodium, Not the Flavor

(ARA) - Do you know how much sodium you consume on a daily basis? If you're like many Americans, you may have no idea. Current government guidelines for sodium intake recommend no more than 2,400 milligrams daily (approximately 1 teaspoon) but the average American adult consumes nearly 4,000 milligrams a day.

This is one reason why the American Public Health Association (APHA) recommends a 50 percent decrease in added salt in processed food and restaurant meals over the next 10 years. According to Dr. Stephen Havas of the University of Maryland School of Medicine, and leading author of APHA policy, this reduction could save 150,000 lives a year from stroke, heart attacks and other high blood pressure related diseases.

In addition to reducing salt intake, increasing consumption of fruit, vegetables and dairy products can also help lower blood pressure. The downside? Drastically reducing sodium levels in diets can make food less palatable, so many people may feel deprived and resist giving up that added salt, no matter what the consequences.

This is where switching to a product like Mrs. Dash Seasoning Blends can save the day. Cut the salt out, but not the flavor, by adding any of the 12 seasoning blends to your favorite recipes. Try a capful in low-sodium tomato soup, add a generous tablespoon in scrambled eggs or create a tasty sauce by adding a favorite blend to low-fat mayonnaise with a little low-sodium broth. Adding seasoning blends brings out the natural flavor of foods without having to reach for the salt shaker.

Even a dish like chili, traditionally high in calories and salt, can be reborn in a slimmed-down, salt-free version that doesn't skimp on taste.

Turkey Chili

Low-fat ground turkey is now available at many supermarkets. Be sure to rinse and drain the kidney beans, if you are using canned, to remove salt. The chili is flavored with Mrs. Dash Garlic & Herb Seasoning, Mrs. Dash Extra Spicy Seasoning Blend and cumin.

1-1/2 teaspoons (7.5 mL) vegetable oil

1 medium onion, chopped

1-1/2 teaspoons (7.5 mL) Mrs. Dash Garlic & Herb Seasoning Blend

1/2 large jalapeno pepper, seeded and chopped

1 lb (454 g) ground turkey breast

1 (14-oz/398 g) can no-salt added tomatoes with juice

2 cups (500 mL) cooked kidney beans (if canned, rinse and drain to remove salt)

1/2 (6-oz/180 mL) can tomato paste

1-1/2 tablespoons Mrs. Dash Extra Spicy Seasoning Blend

1/4 teaspoon (1 mL) ground cumin

1/2 cup (125 mL) water

Heat oil in large pan over medium heat. Add onions, Mrs. Dash Garlic & Herb Seasoning Blend and jalapeno pepper. Cook 4 to 5 minutes. Add ground turkey and break up meat with a spoon; cook 5 minutes. Add tomatoes, kidney beans, tomato paste, Mrs. Dash Extra Spicy Seasoning Blend, cumin and water; mix well. Cover and cook over heat for 40 minutes and up to 2 hours. Makes 6 servings.

Nutrition Information Per Serving: 202.2 calories; 2.5 g fat; 46.9 mg cholesterol; 54.2 mg sodium; 20.7 g carbohydrates; 25.4 g protein; 5.2 g fiber; 638.4 mg potassium