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 salad wholegrain roll

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • Spray olive oil
  • 400g lean chicken breasts, halved horizontally
  • 4 spring onions, finely sliced
  • ¼ purple cabbage, trimmed, shredded
  • 2 carrots, peeled and grated
  • 1 large capsicum, seeded and finely diced
  • 3 tablespoons coriander, chopped
  • 3 tablespoons mint, chopped
  • 2 tablespoons sweet chilli sauce
  • 4 wholegrain rolls


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


  1. Heat a large pan or non-stick frying pan over medium-high heat and spray with olive oil. Cook chicken 5-6 minutes each side, or until golden and just cooked through. Set aside.
  2. Meanwhile, to prepare Asian Slaw combine the spring onion, red cabbage, carrots, capsicum, coriander and mint in a large bowl. Add sweet chilli sauce to the Asian Slaw and toss to combine.
  3. Place a chicken breast on each roll base and top with Asian Slaw and roll lid to serve.


Serves 4