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!

Roasted vegetable and feta frittata

  • Sodium

    244mg

  • Energy

    1230kJ

  • Fat

    13g

  • Sat. fat

    3.5g

  • Sugar

    8g

Ingredients

  • 1 zucchini, cut into 1cm rounds & halved
  • 2 capsicums (your choice of colour), chopped
  • 1 onion, peeled and cut into wedges
  • 1 tablespoon and 1 teaspoon of olive oil
  • 1 tablespoon of mixed fresh herbs or 1 teaspoon of mixed dried herbs
  • Ground black pepper
  • 5 large eggs
  • 6 cold boiled new potatoes, sliced
  • 50g low fat feta cheese, cut into 1cm pieces

Method

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

  1. Preheat the oven to 220 degrees Celsius
  2. Place the chopped vegetables in a roasting dish and toss with a tablespoon of olive oil, mixed herbs and black pepper. Roast in the oven for 25 minutes or until they are tender and turning brown at the edges
  3. Break the eggs into a large bowl and whisk with a fork. Season with black pepper and stir in the roasted vegetables and sliced new potatoes
  4. Heat a teaspoon of olive oil in a non-stick, oven-proof frying pan, approx 20cm in diameter, over a very low heat. Pour the egg and vegetable mixture into the pan and scatter with the feta cheese. Leave the frittata to cook, slowly, for 15 minutes so that the underside of the frittata is cooked but the top is still runny
  5. Transfer the pan to a preheated hot grill and cook for another 5– 10 minutes until the frittata is cooked through, fluffy and golden on top. Cut into four wedges and serve with a light, green salad or tomato salad

 

Serves 4