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!

Summer veggie slice

  • Sodium

    265mg

  • Energy

    1093kJ

  • Fat

    14.6g

  • Sat Fat

    3.8g

  • Sugar

    10.2g

Ingredients

  • 1 tablespoon olive oil
  • 1 large red onion, finely chopped
  • 1 garlic clove, crushed
  • 2 large red capsicums, halved, seeded, thinly sliced length-ways
  • 2 large zucchinis, grated
  • 150g trimmed kale, chopped
  • 12 eggs
  • 1/4 cup reduced fat milk
  • 1/4 cup parsley, finely chopped
  • 40g reduced-fat feta, crumbled

Method

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

  1. Preheat oven to 160°C. Line a 6cm-deep x 22cm x 32cm rectangular baking dish with baking paper and spray with olive oil.
  2. Heat olive oil in a large, deep frying pan over medium heat.
  3. Stir-fry onion and garlic for 4-5 minutes or until softened.
  4. Add capsicum and zucchini, cook, stirring for 2 minutes. Add the kale and cook, stirring for 1-2 minutes, or until wilted. Set aside to cool.
  5. Whisk eggs, milk and parsley in a large bowl.
  6. Scatter the vegetables in the baking tray, and then pour egg mixture over the vegetables. Sprinkle the crumbled fetta evenly.
  7. Bake for 30-35 minutes or until golden and set. Cut into 5 slices.

 

Serves 5