Cajun Grilled Chicken

by Anne Papina on October 16, 2007

Image: cajun chicken(ARA) – Now more than ever Americans are beginning to understand the dietary hazards associated with sodium, and are focusing on reducing their intake to meet recommended levels. Unfortunately, consumers can’t just measure the amount of sodium they’re taking in by the amount they’re shaking out of a salt shaker. Experts say restaurant-goers and grocery-shopping consumers who are pinched for time need to be conscious of the hidden salts lurking in both packaged and prepared food.

“Salt is hidden in so many foods, and most people simply aren’t aware of how much they’re actually consuming on a daily basis,” said Tracey Carlyle, MS, RD, LDN. “There are many ways you can eliminate salt from your diet without depriving yourself of great taste.”

Carlyle suggests Americans manage their taste for salt by using the following tips:

  • Pantry Makeover: Read nutrition labels to check sodium content and toss out items with high sodium content or select the lowest sodium version.
  • Switch the Shaker: Replace the salt shaker on your table with a salt-free seasoning blend, like Mrs. Dash.
  • Soup’s On: Cook with low-sodium, fat-free broths and add flavor with salt-free seasoning blends to limit the amount of salt in your meal.
  • Parties in a Pinch: Pre-made marinades or seasonings like taco mix or chili sauce are quick and easy – but they can also be loaded with salt and MSG. Flavor foods with Mrs. Dash 10-Minute Marinades, which are great for dips, sauces and side dishes.
  • Rinse Away Sodium: Rinse canned beans and vegetables, which washes away 40 percent of the naturally occurring sodium, according to the Canned Food Alliance.

For a flavorful, low-sodium meal, try the following recipe:

Cajun Grilled Chicken
Contributed with permission by Mrs. Dash and ARA Content.
Recipe type: Main
  • 3 tablespoons Mrs. Dash Extra Spicy Seasoning Blend
  • 4 (1-pound) boneless, skinless chicken breast halves
  • 2 tablespoons lemon juice
  • 2 tablespoons paprika
  • 1 tablespoon brown sugar
  • cooking spray
  1. Preheat grill to medium high.
  2. Slash each piece of chicken with a sharp knife in two or three places with ¼-inch deep cuts. Combine chicken and lemon juice in a bowl, turning the chicken until it is thoroughly coated. Set aside. Mix Mrs. Dash Extra Spicy Seasoning Blend, paprika, and brown sugar in separate bowl. Roll each piece of chicken in the spice mixture until well coated.
  3. Spray grill with cooking spray and place seasoned chicken breasts on the grill, cook five minutes, turn and cook five minutes more or until juices run clear when a skewer is inserted and chicken reaches 170 degrees F (77 degrees C). Serve immediately.

For hundreds more delicious, low-salt recipes, visit

{ 0 comments… add one now }

Leave a Comment

Rate this recipe:  

Previous post:

Next post: