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• Avoid prepared sauces such as barbecue sauce or ketchup:  usually they are high in salt.
  
  
• Season chicken with foods that are naturally high in potassium, such as tomatoes, citrus, raisins or bananas.  When you eat foods high in potassium, you don't miss the sodium so much. Tomato paste, by the way, is very high in potassium, and does not have as much added salt as most prepared or canned foods.
  
  
• Season foods with garlic, onion, wine and a variety of herbs and spices.  Again, you'll miss the sodium less.
  
  
• Trick your palette by cooking with your own flavored vinegars.  Use a cup of whichever fresh herb you can find, such as tarragon or mint or dill, for two cups of plain white vinegar and then add a garlic clove or twist of lemon peel.  Store in a screw top jar for several days and if you want it really strong, leave it for a week.  You might taste it along the way to see if it's too strong.  Finally, strain it and pour into a sterilized bottle and seal.
  
  
• Season chicken with concentrated homemade chicken broth.  Make chicken stock (use the recipe on page ___, but omit the salt), boil it down until it's concentrated, and then freeze it in ice cube trays.  Use individual cubes to intensify the flavor of casseroles or stir fry dishes.
  
  
• After a couple of weeks of following a low salt diet, you'll find that your taste changes and that you'll actually be satisfied with far less salt.  You'll even find that the olives and potato chips and peanuts that once tasted just right, now seem too salty.  We've found that with salt, the less you eat, the less you feel you need$but be patient because this doesn't happen overnight.
  
  
• For that matter, a preference for low fat cooking may not happen overnight either. In fact, to level with you, I think that in most cases it won't happen overnight. If you're not used to the low fat substitutions for rich sauces and gravies, some of the recipes in this chapter may seem downright Spartan to you the first time you try them.  But once you're used to them, you may find as Frank and I have, that with time it's not only possible to get used to lighter cooking, it's actually possible to prefer it. 

From the Perdue Chicken Cookbook