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 curry

  • Sodium

    46mg

  • Energy

    1062kj

  • Fat

    10.7g

  • Sat. Fat

    0.6g

  • Sugar

    0.3g

Ingredients

  • 1 skinless chicken, disjointed and washed
  • 2 tablespoons ginger and garlic paste*
  • ¼ teaspoon turmeric powder
  • 2 teaspoons crushed cumin and coriander mix/dhania jeera**
  • 2 tablespoons lemon juice
  • 1 tablespoons fine/crushed red chilli powder
  • 1 tablespoons canola oil
  • 1 medium onion, sliced
  • 2 cinnamon sticks
  • 2 cardamom pods
  • 3 medium tomatoes, liquidised or grated
  • A sprig of curry leaves
  • 250ml water
  • A handful of chopped coriander/dhania to garnish

 

* 6 garlic cloves and a 3cm piece ginger
**1 teaspoon each of ground coriander and cumin

Method

 

Recipe provided by World Action on Salt and Health (WASH) in support of the Heart Foundation

  1. Marinate the chicken for 1–2 hours in the ginger and garlic paste, turmeric powder, cumin and coriander mix, lemon juice and fine red chilli powder.
  2. Heat the oil in a pot, add the onion, cinnamon sticks and cardamom pods and cook on a medium heat until onions turn light pink in colour.
  3. Add the marinated chicken and cook until the chicken is almost done. Add the tomatoes and allow to cook for a few minutes. Stir in the curry leaves and water.
  4. Lower the heat and allow to simmer for about 15–20 minutes.
  5. Garnish with chopped coriander just before serving and serve with brown rice and salad.

 

Serves 6