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 stuffed capsicums

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 4 large red capsicums
  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 500g lean chicken mince
  • 1 teaspoon chilli powder
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 2 cups ’90 second’ quinoa and brown rice mix
  • 400g can no-added-salt diced tomatoes
  • 150g can no-added-salt corn kernels
  • 80g baby spinach
  • 2 Lebanese cucumbers, halved, sliced
  • 250g punnet cherry tomatoes, halved
  • 20g reduced fat feta, crumbled
  • 1 teaspoon balsamic glaze


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

  1. Cut the tops off the capsicums and remove seeds. Place capsicums with the open side of the capsicum facing down in a microwave safe glass dish with about 2cm water. Cover tightly with cling wrap and cook in the microwave for 5-8 minutes, or until capsicums have softened.
  2. Meanwhile, in a large non-stick frying pan sauté onion for 2-3 minutes over medium heat. Add chicken, chilli powder, cumin and paprika, and sauté until chicken is cooked through, about 5 minutes. Add quinoa & rice mix, diced tomato and corn kernels. Bring to the boil, and then reduce heat to low and simmer for 5 minutes.
  3. Combine, spinach, cucumber, cherry tomatoes, feta and balsamic glaze in a salad bowl.
  4. Fill capsicums with chicken and quinoa and brown rice mix and serve with green salad.

Tip: Roasted capsicums are delicious slow roasted in the oven. Skip step 1 and bake in the oven for 30-35 minutes.


Serves 4