Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Chicken cacciatore

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 1 teaspoon olive oil or spray olive oil
  • 4 x 125g skinless chicken thigh fillets, fat trimmed
  • 1 brown onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 2 medium red capsicums, thinly sliced
  • 8 pitted Kalamata olives, halved
  • 1 x 400g can of no added salt diced tomato
  • ¼ cup white wine
  • 1 teaspoon dried oregano
  • 2 sprigs fresh rosemary
  • 1 cup chopped mushrooms
  • ½ cup reduced salt chicken stock
  • ¾ cup wholemeal couscous, uncooked


Recipe from © National Heart Foundation of Australia 2018, reproduced with permission.


  1. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken thigh for 1 minute each side, or until fillets are golden.
  2. Add the onion, garlic and capsicum to the pan and stir fry for 1-2 minutes, or until just softened. Add olives, diced tomatoes, white wine, dried oregano, rosemary, chicken stock and mushrooms. Bring to the boil, then reduce heat to low and simmer for 10-15 minutes, or until chicken is cooked right through.
  3. Meanwhile, cook couscous according to packet instructions.
  4. To serve, divide ½ cup cooked couscous between plates and spoon chicken mixture over the top.


Serves: 4