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 parmigiana tray bake

  • Sodium

    468mg

  • Energy

    1714kJ

  • Fat

    12.2g

  • Sat Fat

    3.5g

  • Sugar

    12.2g

Ingredients

  • 4 x 120-150g skinless chicken breast fillets
  • 1 brown onion, finely diced
  • 1 clove garlic, crushed
  • 1 eggplant, finely diced
  • 310g jar roasted pepper strips, drained
  • 400g can no-added-salt chopped tomatoes
  • 2 tomatoes, roughly chopped
  • 3 cups baby spinach leaves
  • 1 cup basil leaves, roughly chopped
  • ½ cup reduced fat mozzarella cheese, grated
  • ½ cup fresh breadcrumbs
  • 4 cups green beans, trimmed
  • Basil leaves, to serve

Method

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

  1. Preheat oven to 200°C.
  2. Preheat a non-stick frying pan on high heat. Cook chicken breast for 3-4 minutes on each side or until cooked through. Transfer to a plate and cover to keep warm.
  3. Meanwhile, using the same pan, add onion, garlic, eggplant and roasted red pepper strips and cook, stirring occasionally for 3-4 minutes until softened. Add chopped and fresh tomatoes and simmer for 4-5 minutes until sauce thickens. Add spinach and basil leaves and remove from the heat.
  4. Put cooked chicken breast onto a deep baking tray. Top with sauce and sprinkle with cheese and breadcrumbs.
  5. Bake for 10-15 minutes or until top is golden.
  6. While cooking, cook green beans in a saucepan of boiling water for 4-5 minutes or until just tender. Drain.
  7. Serve Chicken with Green Beans and garnish with fresh basil leaves.

 

Serves 4