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 stock

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 1kg chicken carcasses, legs or wings chopped
  • 3 cloves garlic, unpeeled
  • 3 celery sticks, roughly chopped
  • 1 leek, roughly chopped
  • 1 onion, roughly chopped
  • 1 carrot, roughly chopped
  • 2 bay leaves
  • 1 sprig fresh rosemary
  • 3 sprigs fresh parsley
  • 3 sprigs fresh thyme
  • 3 whole black peppercorns
  • 3 litres cold water


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


  1. Place the chicken carcasses, garlic, vegetables, herbs and peppercorns into a large, deep-bottomed pan.
  2. Add the cold water and bring to the boil, skim immediately, then turn heat down to a simmer.
  3. Continue to simmer gently for 2-3 hours, skimming the top every 30 minutes.
  4. Remove from the heat and pass the stock through a fine sieve/strainer. Allow to cool, then refrigerate.



Divide the stock into 500mL portion and store for up to 4 days in the fridge or store it in the freezer for up to 2-3 months. Allow room for expansion, only fill containers of stock ¾ full.

Pour the stock into ice cubes and freeze for later use.

Wash and save roots, stalks, leaves, ends and peelings from vegetables such as onions, carrots, celery, garlic, swede and put into freezer bags and either store in the fridge or freezer to make stock.


Serves: 2.5L