Nutrition is a vital part of any healthy lifestyle! In the fight against cardiovascular disease, the American Heart Association recommends a diet filled with:

  • Fruits and vegetables
  • Whole grains
  • Low-fat dairy
  • Skinless poultry and fish
  • Nuts and legumes
  • Non-tropical vegetable oils

It's a great opportunity to up your cooking game and try new recipes!  The AHA is a great resource for heart-healthy recipes, including the one below

Chicken, Walnut and Brown Rice Family Favorite Stir-Fry


2 cups water
1 cup uncooked brown rice
Salt or sea salt (optional)
1/4 cup dried cherries
1/4 cup chopped dried apricots
1/4 teaspoon cinnamon
2 tablespoons olive oil
1/2 lb chicken thighs (skinless boneless, cut into 1/2-inch cubes)
4 garlic cloves (peeled, minced)
3 shallots (peeled, diced)
1/2 cup chopped celery
1/2 cup California walnuts, chopped
1 tablespoon fresh, chopped tarragon
2 tablespoons fresh, chopped chives


In a heavy saucepan bring the water to a boil. Add the rice, and 1/2 teaspoon salt if desired, and stir until the water returns to a boil. Reduce the heat to low, cover, and simmer until the rice is tender and has absorbed the liquid, about 45 minutes.

Add the cherries, apricots and cinnamon to the cooked hot rice, fluff gently with a fork to combine, then cover and set aside to keep the rice warm.

Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring frequently, for 3-4 minutes. Add the garlic, shallots and celery and continue to cook, stirring, for about 5 minutes, until the vegetables are soft and the chicken is cooked through. Add the walnuts, tarragon, and 1 tablespoon of the chives. Season with salt to taste.

Add the rice to the skillet and stir to combine and heat through. Divide the mixture among 4 warm plates and sprinkle with the remaining chives. To serve family style, sprinkle with chives and serve directly from the skillet.

Madonna Fit For Work can provide nutrition education with a registered dietitian to help your workforce eat healthier and manage weight.  To learn more, contact us.  

This information is provided for education purposes. Contact your health care provider before starting a new diet or exercise program.