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Sodium-Slashing Food Swaps

Scaling back on salt can save your life, but don’t just set down the shaker. Pay attention to processed foods, and give these recipes a shot.



  • Flat bread (try Flatout Light flat bread)
  • 1 oz shredded part-skim mozzarella cheese
  • 1 tsp olive oil
  • 1 tsp garlic powder
  • Cooked broccoli (bite size pieces)


  1. Spread out flat bread on a baking sheet. Top with olive oil and garlic powder.
  2. Top with shredded cheese and broccoli.
  3. Bake at 350 degrees F until cheese is melted.

Serves: 1

Nutrition: 250 calories, 13 g fat, 4.5 g saturated fat, 0 g trans fat, 15 mg cholesterol, 500 mg sodium, 25 g carbohydrates, 12 g fiber, 3 g sugar, 19 g protein



  • 1 lb boneless.skinless chicken tenders
  • 1 cup panko bread crumbs
  • 4 egg whites
  • Nonstick olive oil cooking spray


  1. Preheat oven to 350 degrees F.
  2. Place whipped egg whites in a dish and bread crumbs in a separate dish.
  3. Spray a skillet with nonstick cooking spray and warm over medium heat.
  4. Dip the chicken fingers into the egg mixture and then into the bread crumbs.
  5. Place in the skillet and cook about 4 minutes on each side. Transfer to a baking sheet and bake for about 10 to 15 minutes or until the chicken is cooked thoroughly.
  6. Serve with barbeque dipping sauce.

Serves: 6

Nutrition: 130 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 45 mg cholesterol, 400 mg sodium, 7 g carbohydrates, 0 g fiber, 0 g sugar, 21 g protein

All recipes are from The Skinny Rules by Molly Morgan, RD. 



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