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!

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Spice crusted chicken and salad

  • Sodium

    178mg

  • Energy

    2062kJ

  • Fat

    7.9g

  • Sat fat

    2g

  • Sugar

    17g

Ingredients

  • 1 tsp cumin seed
  • 2 tbs panko bread crumbs
  • 1 tsp ground coriander
  • 2 tsp sesame seeds
  • 3 potatoes, chopped
  • 1/2 cup reduced-fat plain yoghurt
  • 200 g skinless chicken breast
  • 2 tbs wholemeal plain flour
  • 1 tsp olive oil
  • to taste pepper, to taste
  • 1/4 cup mint leaves
  • 2 tbs lemon juice
  • 1/2 cup frozen peas, defrosted
  • 1/2 apple, thinly sliced
  • 1/4 red onion
  • 1/4 lettuce, torn

Method

Recipe from livelighter.com.au. © State of Western Australia 2012, reproduced with permission 

  1. Preheat oven to 200° C and line a baking tray with baking paper.
  2. In a food processor, mortar and pestle or with a knife, roughly chop cumin seeds. Add panko breadcrumbs, ground coriander and sesame seeds and mix.
  3. In a microwave-safe container with a lid (or a bowl with cling wrap) microwave the potatoes for 4 minutes on HIGH, stirring after 2 minutes. Toss with olive oil and pepper and scatter on an oven tray. Place in the oven while you prepare the chicken.
  4. Divide the yoghurt evenly into one big bowl and one small bowl. Set the small bowl aside to make the dressing.
  5. Slice the chicken breast in half so you get two, thinner pieces. Sprinkle the pieces with flour, and shake off the excess.
  6. Dip the floured chicken in the yoghurt, shaking off excess and place on baking tray. Discard yoghurt that has touched the raw chicken. Press half the spicy crumb mixture on to the top of each chicken piece.
  7. Put the chicken on the oven tray next to the potatoes. Bake for 20 minutes, until the chicken is golden and crunchy and the potatoes are soft.
  8. Meanwhile, make the dressing by finely chopping half the mint and mixing with the reserved yoghurt and the lemon juice. Season with pepper.
  9. Assemble the salad by arranging the vegetables, apple and mint on a plate and topping with the chicken. Pour the dressing over just before serving.

 

Serves 2

Contact Us

Do you have a question?

Email unpackthesalt@heartfoundation.org.au