Add some colour to your diet

The substances that give plant foods their different colours are also what

make them so good for us.

Serving a colourful array of fruit and vegetables makes the meal more interesting and helps you get a wider range of heart healthy nutrients such as vitamins and fibre.



Farfalle with Tuna,

Lemon and Swiss Chard



1 pkg whole wheat farfalle (300 g)



3 tbsp Becel Olive Oil (45 mL)

margarine



1 medium onion, (1) finely chopped



4 cloves garlic, minced (4)



1 large bunch (1) Swiss chard,

trimmed and coarsely chopped



1 can water-packed chunk (170 g)

light tuna, undrained



1/4 tsp each: salt, black pepper,

(1 mL) chili flakes

1 zest and juice of 1 lemon (1)



1/4 cup chopped fresh (50 mL) basil leaves



1/2 cup Parmesan cheese (125 mL)



Cook pasta in boiling water until tender; drain. In a large pot, melt 2 tbsp (30 mL) margarine over medium-high heat and sauté onion and garlic until softened, about 5 minutes.

Add Swiss chard and cook until leaves wilt, about 3 minutes. Add tuna and stir until heated through.

Add drained pasta, remaining 1 tbsp (15 mL) margarine, salt, pepper, chili flakes, lemon rind, lemon juice, basil and Parmesan cheese; toss well to thoroughly coat. Serves 4.



Nutrition per serving: 469 calories, 26.9 g protein, 14.3 g fat, 20 mg

cholesterol, 64 g carbohydrate, 9 g fibre, 728 mg sodium, 629 mg potassium