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!

Muffin tray tortilla pies

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • Oil spray
  • 1 teaspoon olive oil
  • 1 small red onion, finely chopped
  • 1 garlic clove, crushed
  • ½ red capsicum, seeded, finely chopped
  • 2 carrots, peeled, grated
  • 1 teaspoon Mexican chilli powder
  • 1 x 400g can of no added salt diced tomato
  • 1 x 400g can no added salt red kidney beans, drained, rinsed
  • 1 x 100g can corn kernels, drained, rinsed
  • 6 mini wholemeal tortillas (approximately 30g per tortilla)
  • ½ cup (60g) grated reduced fat mozzarella
  • Coriander sprigs, to serve


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


  1. Preheat the oven to 180°C. Lightly grease a 6 large hole non-stick muffin pan with oil spray.
  2. Heat olive oil in a medium size saucepan over medium heat. Add onion and garlic. Cook, stirring, for 2 to 3 minutes or until soft. Add capsicum, carrot and chilli powder. Cook, stirring occasionally, for 2 to 3 minutes or until capsicum is just tender.
  3. Add diced tomatoes, beans, and corn. Bring to the boil. Reduce heat to low. Simmer for 4-5 minutes or until the mixture has slightly thickened. Set aside.
  4. Microwave tortillas for 20 seconds to soften. Ease one tortilla into each muffin hole.
  5. Fill tortillas with bean mix and evenly sprinkle cheese over the tortilla pies.
  6. Bake for 10 minutes, until bubbling and golden. Top with coriander sprigs to serve.


Serves: 6