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!

Spring Vegetable Frittata

  • Sodium

    488mg

  • Energy

    1761kJ

  • Fat

    21.9g

  • Sat Fat

    5.3g

  • Sugar

    4.1g

Ingredients

  • 300g new potatoes, peeled and cut into 2cm cubes
  • 100g frozen peas
  • 100g frozen broad beans (buy fresh if possible)
  • 2 bunches asparagus, trimmed and cut in to bite sized pieces
  • 8 eggs
  • 4 tablespoons mint , roughly chopped
  • 1 tablespoon olive oil
  • 4 spring onions, thinly sliced
  • 100g reduced fat feta, crumbled
  • 1/2 teaspoon ground black pepper
  • 4 thick slices multigrain/grainy bread, to serve

Method

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

  1. Cook the potatoes in a pot of boiling water for 10-12 minutes, or until tender. Drain and set aside.
  2. In a separate pot, cook the peas, broad beans and asparagus for 2-4 minutes. Drain and refresh under cold water.
  3. Whisk eggs in a large bowl. Add mint.
  4. Heat oil in a large non-stick frying pan over medium heat. Add the potatoes, peas, broad beans, asparagus and spring onion, cook for 3-4 minutes, or until mixture starts to brown.
  5. Preheat the grill.
  6. Turn the heat to low and pour the egg mixture over the vegetables and crumble over the feta and pepper. Cook for 10-12 minutes until mixture is almost set. Transfer the pan to the grill and cook for 3-5 minutes until the top is golden and cooked through.
  7. Slice frittata into wedges and serve with bread.

Tip: This recipe can be made ahead of time and kept in the fridge for up to 3 days. It can also be frozen.

 

Serves 4