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 tikka masala

  • Sodium


  • Energy


  • Fat


  • Sat. Fat


  • Sugar



  • 3 tablespoons low-fat natural yoghurt
  • 2 teaspoons garlic, crushed
  • 2 teaspoons ginger, crushed
  • 1 teaspoon ground black pepper
  • 1 teaspoon red chilli paste
  • 450g skinless chicken breasts, diced
  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 1 medium onion, chopped
  • 1 tablespoon fenugreek leaves, chopped
  • 2 tablespoons low salt tomato purée
  • 1 teaspoon garam masala
  • 1 ½ teaspoons cumin coriander powder
  • 2 tablespoons reduced-fat crème fraîche
  • 1 tablespoon coriander leaves, chopped



Recipe provided by World Action on Salt and Health (WASH) in support of the Heart Foundation

  1. Mix the yoghurt, garlic, ginger, black pepper and chilli paste and spoon this mixture over the chicken. Allow to marinate for 1–2 hours in the fridge.
  2. Heat the oil in a large pan, add the cumin and chopped onion and cook on a medium heat until brown.
  3. Remove the chicken from the marinade and add the chicken to the pan. Cook on a high heat for about 5 minutes.
  4. Stir in the fenugreek, tomato purée, garam masala and cumin coriander powder.
  5. Reduce the heat and simmer for 15–20 minutes or until the chicken is cooked and the liquid has evaporated.
  6. Stir in the crème fraîche and coriander before serving.

TIP: Add in extra vegetables like cauliflower, peas, and beans!


Serves 6