Chicken so tasty you won't miss salt

Readers on sodium-restricted diets often ask us how to cook the desperate way and still control salt. With the lower sodium guidelines just announced by the Institute of Medicine, salt is now a greater concern for everyone.

Until now, healthy Americans were advised to eat no more than 2.4 grams of sodium daily — the amount found in a little more than a teaspoon of salt. Now the Institute of Medicine, a research group that advises the federal government, recommends only 1.5 grams for healthy Americans ages 19 to 50.

To make the sodium issue even more critical, studies show a direct link between too much sodium and high blood pressure. New research shows that blood pressure needs to be even lower than health experts previously thought. While a blood pressure reading of 120/80 had been considered "optimal," new research shows the risk for heart disease begins at a reading of 115/75.

The reason cooks who are short of time need to be especially concerned about the lower salt and blood pressure guidelines is this: Many canned and processed (read "quick") foods contain added sodium to make them taste good. The good news is that food manufacturers are starting to change their ways. You can now find "no-salt-added" stewed tomatoes that have only 105 milligrams of salt per can as opposed to the typical 1,260 milligrams per can, and no-salt-added tomato sauce that has only 53 milligrams of sodium per can as compared to 1,190 per can for regular. Such alternatives are offered by national brands.

Reduced-sodium canned chicken broth, canned soups, and even reduced-sodium soy sauce are now common, and we have also recently spotted reduced-sodium canned black beans. Our prediction is that the new health guidelines will force producers to further reduce sodium and offer even more "no-salt-added" products. Keep watching the store shelves, and let your supermarket manager know you want these new options.

Today's recipe for Good-for-You Spicy Chicken uses the no-salt-added tomatoes and contains just 85 milligrams of sodium per serving. Thanks to the assertive spices, we didn't mind saying good-bye to the salt.

Menu suggestion: Good-for-You Spicy Chicken

Pasta, if desired

Tossed salad

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GOOD-FOR-YOU SPICY CHICKEN

Start to finish: 20 minutes