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!

Lasagne

  • Sodium

    236mg

  • Energy

    1747kj

  • Fat

    12.5g

  • Sat. Fat

    5.9g

  • Sugar

    15.3g

Ingredients

 

  • 9 lasagne sheets (preferably wholemeal)

 

For the meat sauce:

  • 500g extra lean beef mince
  • 2 onions, peeled and chopped
  • 6 garlic cloves, finely chopped
  • 2 carrots, peeled and diced
  • 150g mushrooms, sliced
  • 1 zucchini, diced
  • 2 tablespoons low salt tomato puree
  • 2 x 400g tins no added salt chopped tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil

 

For the cheese sauce:

  • 450ml low fat milk
  • 25g low fat spread
  • 3 tablespoons flour
  • ½ teaspoon nutmeg
  • 85g low fat cheddar cheese, grated

Method

 

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

  1. Brown the mince in a large pan over a gentle heat, stirring so that the mince is evenly cooked. Add the onions and garlic and continue to cook, stirring, for 5 minutes until the onions are translucent.
  2. Stir in the remaining sauce ingredients and simmer for 20 minutes.
  3. Meanwhile, place the lasagne sheets in a dish and cover with boiling water so that they begin to soften.
  4. To make the cheese sauce, simply add all the ingredients except the cheese to a sauce pan. Cook over a medium heat, stirring continuously, until the sauce thickens. Remove from the heat and stir in most of the cheese, reserving a little for the topping.
  5. Preheat the oven to 200°C/ 400°F/gas 6.
  6. Assemble the lasagne in a dish a layer at a time. Start with a third of the meat sauce, followed by a third of the lasagne sheets followed by a third of the cheese sauce. Repeat this twice so that you finish with a layer of cheese sauce, then sprinkle with the remaining cheddar cheese.
  7. Cook in the oven for 30 minutes or until golden brown

 

Serves 6