Consuming a diet rich in a wide variety of vegetables and fruits has been shown to lower heart disease risk factors, such as inflammation, high cholesterol and high blood pressure. and adding in fish twice a week also helps reduce heart stroke risk.

Treat your heart right this month with this delicious nutrient-packed heart-healthy Swiss Chard & Salmon dish.

Here is what you need

  • 1 tbsp olive oil
  • 1 cup onion, chopped
  • 4 cloves garlic, minced
  • Pinch salt and pepper
  • 1 cup dry whole grain rice
  • 2 2/3 cups reduced-sodium chicken stock
  • 1 tsp grated lemon rind
  • 3 skinless salmon fillets (4 oz. each)
  • 3 cups packed, Swiss chard, coarsely shredded
  • 1 tbsp chopped fresh dill
  • 1 tbsp lemon juice

In a large saucepan, heat over medium heat; cook onion, garlic, salt and pepper until softened, about 5 minutes.

Stir in rice. Add stock and lemon rind; bring to a boil.

Reduce heat, cover and simmer until liquid is almost absorbed about 20 minutes.

Add dill and lemon juice then stir in swiss chard in batches then nestle salmon fillets into the mixture. Cover and cook for about 12 minutes or until rice is tender and salmon flakes when tested.

Serve with lemon wedges.

Nutrition Information 1/3 recipe (makes 3 servings)

350 kcal per serving – 23g Carbohydrates + 26g Protein + 6g Fat