Low Salt Recipe Collection
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Pizza omelette Serves one (Main meal)
(per serving; 276kcal, 0.74g salt, 21.2g total fat)
- 2 large eggs
- Freshly ground pepper
- 5ml olive oil
- 25g low fat mozzarella cheese sliced
- 1 tomato chopped
- ¼ tsp dried mixed herbs
Method
Break the eggs into a jug, add 1 tbsp of cold water and a little pepper,
then beat together. Heat the oil in a non-stick omelette pan then pour
in the eggs. As the eggs set round the edge, pull the mixture away from
the sides, using a spatula, and tip the liquid egg to the edge. When the
top is nearly set, arrange the cheese over one half of the omelette, then
scatter over the tomato and herbs. Tilt the pan and fold the other half
over the filling. Transfer the omelette to a serving plate and add a green
salad and extra tomato if you wish.
Spanish chicken casserole serves four (Main meal)
(per serving; 284kcal, 0.27g salt, 25.1g total fat)
- 30ml olive oil
- 4 skinned chicken breast fillets, cut into strips
- 1 clove of garlic
- 1 courgette, sliced
- 1 red and 1 green pepper, cut in strips
- 1 glass of dry white wine
- 350g tinned chopped tomatoes
- 2 tbs fresh chopped basil and parsley
Method
Heat the oil in a large frying pan and cook the chicken for about 4-5 mins
or until coloured on all sides. Remove from the pan and set aside. Add
the onion, garlic, peppers and courgette to the pan and cook for about
3-4 mins. Stir in the wine and tomatoes and bring to the boil, stirring
over a medium heat, then simmer uncovered for about 10 mins. Return the
chicken to the pan and cook for a further 3-4 mins to allow the chicken
to heat through. Season to taste with black pepper, stir in the fresh basil
and parsley and serve with the pasta and a salad of mixed herbs and lettuce.
Fish soup Serves 4 (Starter)
(per serving; 585kcal, 0.37g salt, 13.5g total fat)
- 100g onions, finely sliced
- 2-3 cloves of garlic crushed
- 175g plum tomatoes, roughly chopped
- 100ml olive oil
- 450g assorted fillets of fish (e.g. sea bass, mackerel, sea bream, mullet)
- Freshly milled pepper
- 300ml dry white wine
- 225g potatoes, peeled and sliced
Method
In a thick-bottomed pan, cook the onions, garlic and tomatoes in olive oil,
without colouring. Add the lightly seasoned fish and cook for about 10
minutes. Add the wine and top up with cold water, covering the ingredients.
Bring to the boil and skim. Add the potatoes and simmer for 40 minutes.
Adjust the consistency if necessary by adding a little water. Season to
taste, and serve with crusty bread and garlic mayonnaise.
Lemon marinaded cod fillets serves 4 (Main meal)
(per serving; 178kcal, 0.41g salt, 5.39g total fat)
- 4x 150g cod fillets
- 1 bay leaf
- 15ml olive oil
- juice of 1 lemon
- 1 garlic clove, crushed
- 2 tsp ground coriander
- Lemon wedges
- Fresh coriander leaves
Method
Make the marinade: Place the oil, lemon juice, crushed garlic, coriander
and bay leaf torn in 3 pieces into a shallow dish and whisk together. Place
the fish fillets in the marinade, coat all sides and leave skin side up.
Refridgerate for at least 2 hours. Remove from the marinade, place in a
shallow oven proof dish, pour over the marinade and cook for about 10 minutes
under a medium hot grill. Place on a serving dish, spoon over the remaining
marinade and garnish each piece of fish with a sliced lemon and the coriander
leaves. Serve with new potatoes and lightly steamed fresh vegetables.