Low Salt

Skipping the sodium doesn't mean losing any flavour! Try the recipes below for full flavour hits without the salt.

 

Moroccan chicken one-pot

You don't need a clay pot to whip up a fragrant, North Africa tagine - throw it all in a casserole dish and top with feta, mint and lemon.

Ingredients

4 boneless, skinless chicken breasts

3 tbsp olive oil

2 onions, 1 roughly chopped, 1 sliced

100g tomatoes

100g ginger, roughly chopped

3 garlic cloves

1 tsp turmeric

1 tbsp each ground cumin, coriander and cinnamon

1 large butternut squash deseeded and cut into big chunks

600ml chicken stock

2 tbsp brown sugar

2 tbsp red wine vinegar

100g dried cherries

 

To serve

1 small red onion, finely chopped

zest 1 lemon

handful mint leaves

100g feta cheese, crumbled

Couscous and natural yogurt

 

Method

Season 4 boneless, skinless chicken breasts. Heat 2 tbsp olive oil in a flameproof dish, then brown the chicken on all sides. Remove the chicken to a plate.

Blend 1 chopped onion, 100g tomatoes, 100g chopped ginger and 3 garlic cloves into a rough paste.

Fry 1 sliced onion in 1 tbsp olive oil in the dish until softened, then add 1 tsp turmeric, 1 tbsp cumin, 1 tbsp coriander and 1 tbsp cinnamon and fry for 1 min more until fragrant. Add the paste and fry for another few mins to soften.

Return the chicken to the dish with 1 large butternut squash, cut into big chunks, 600ml chicken stock, 2 tbsp brown sugar and 2 tbsp red wine vinegar.

Bring to a simmer, then cook for 30 mins until the chicken is cooked through.

Lift the chicken out and stir in 100g dried cherries, then continue simmering the sauce to thicken while you shred the chicken into bite-sized chunks. Stir the chicken back into the sauce and season.

Mix 1 finely chopped small red onion, the zest of 1 lemon, a handful of mint leaves and 100g crumbled feta cheese. Scatter over the dish, then serve with couscous and natural yogurt.

 

 

Quinoa stew with squash, prunes & pomegranate

Get a dose of iron and protein from this healthy, squash casserole that's full of texture and flavour and no salt!

Ingredients

1 small butternut squash deseeded and cubed

2 tbsp olive oil

1 large onion thinly sliced

1 garlic clove chopped

1 tbsp finely chopped ginger

1 tsp ras-el-hanout or Middle Eastern spice mix

200g quinoa

5 prunes roughly chopped

Juice of 1 lemon

600ml vegetable stock

Seeds from 1 pomegranate

Small handful mint leaves

 

Method

Heat oven to 200C/180C fan/gas 6. Put the squash on a baking tray and toss with 1 tbsp of the oil. Season well and roast for 30-35 mins or until soft.

Meanwhile, heat the remaining oil in a big saucepan. Add the onion, garlic and ginger, season and cook for 10 mins. Add the spice and quinoa, and cook for another couple of mins. Add the prunes, lemon juice and stock, bring to the boil, then cover and simmer for 25 mins.

When everything is tender, stir the squash through the stew. Spoon into bowls and scatter with pomegranate seeds and mint to serve.