Low Sodium Easy Peasy Salsa Chicken

Updated: Aug 27, 2019

Oh the joys of getting older! Must monitor blood pressure, fat intake, salt intake, carb intake, exercise daily, drink water...what's your cholesterol level at again? Kill me now...I like to eat dammit!

But I get it, we live in a society of convenience and with that, comes some terribly bad food. I was blessed with "walking dead" blood pressure, but my better half is struggling with high blood pressure, so we're making some changes. And I'm ok with that because I get to experiment with new recipes! Yay!

In addition to trying to reduce the sodium intake in our diets (well, more so him, not me), we are also trying to save money and not waste food. So whatever is in the fridge, I better get creative and start cooking.

We purchased 2 large containers of salsa from Sam's Club and as you know, once you open a container, you need to use it within a few weeks, if that. So I found a container that was half full and I also had several large chicken breasts in the freezer that needed to be used. Here's what I created...it was absolutely amazing AND low in sodium!

We made burritos using low sodium tortillas and filled them with this delicious salsa chicken and a low sodium black bean mixture. Check it out and let me know your thoughts!

Low Sodium Easy Oven Baked Salsa Chicken

Serves 6


2 large chicken breasts, sliced lengthwise or 4 small chicken breasts

1-1/2 tablespoons low sodium taco seasoning

1-1/2 cups jarred low sodium salsa

1 cup shredded cheddar

1 tablespoon chopped fresh cilantro

1 tablespoon olive oil


Preheat oven to 375ºF. Oil up a baking dish with the olive oil.Rub chicken with taco seasoning on both sides and place in dish. Cover with salsa.Bake (uncovered) for 30 minutes or until chicken is done and juices run clear. Remove baking dish from oven and using a meat shredder or two forks, shred the chicken. Place the mixture in a bowl and sprinkle with fresh cilantro.Serve over rice, beans or in low sodium tortillas with avocado, spinach, tomatoes, etc.

Chicken Dish MINUS sides: 144 Calories. 22g Protein. 537mg Sodium.

Low Sodium Mexican Black Beans

Serves 6


2 tablespoons olive oil

2 teaspoons garlic

2 teaspoons low sodium taco seasoning

1/2 teaspoon onion powder

2 x 15.5oz cans low sodium black beans, drained and rinsed

5.5 fluid oz low sodium tomato juice


1/4 cup fresh cilantro OR 1 teaspoon ground coriander and 1 teaspoon dried parsley

In a non-stick skillet, over medium heat, heat olive oil, garlic, taco seasoning and onion powder for 2 minutes. Stir so not to burn.Add black beans, tomato juice and if you don’t have fresh cilantro, now is when you’d add the ground coriander and dried parsley. Stir until combined.Cook for 8-10 minutes, stirring occasionally, until liquid has evaporated.Remove from heat and top with fresh cilantro.

Bean Dish: 134 Calories. 5g Protein. 154mg Sodium. 4g Fiber.




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