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 rice and bean bowl

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 1 teaspoon lemon zest
  • 1 teaspoon paprika
  • ¼ cup (60ml) lemon juice
  • 1 tablespoon olive oil
  • 8 chicken tenderloins (about 500g total)
  • 250g green beans, trimmed
  • 2 cups ’90 second quick’ brown rice and quinoa blend
  • 2 cups baby spinach
  • 1 425g can black beans, rinsed, drained
  • 1 250g punnet cherry tomatoes, halved
  • 1 300g corn kernels, rinsed, drained
  • 4 lemon wedges, to serve


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



Serves: 4