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Tropical Fruit, Rice and Tuna Salad

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  • Prep 15 min
  • Total 3 hr 40 min
  • Ingredients 8
  • Servings 4
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Same old tuna salad- No! Tuna partners with brown rice and three fruits that get dressed-up with creamy yogurt.
by Qué Rica Vida Cocina
Updated Sep 20, 2016
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Ingredients

  • 1 cup water
  • 3/4 cup uncooked instant brown rice
  • 1/2 cup vanilla low-fat yogurt
  • 1 can (8 ounces) pineapple tidbits in juice, drained and 1 teaspoon juice reserved
  • 2 kiwifruit, peeled and sliced
  • 1 medium mango, peeled, seeded and chopped (about 1 cup)
  • 1 can (6 ounces) white tuna in water, drained and flaked
  • 1 tablespoon coconut, toasted*

Directions

  •  
    1
    Heat water to boiling in 1-quart saucepan. Stir in rice; reduce heat to low. Cover and simmer 10 minutes. Uncover; cool 15 minutes. Refrigerate at least 1 hour or until cold.
  •  
    2
    Mix rice, yogurt and reserved pineapple juice in medium bowl. Cover and refrigerate 1 to 2 hours to blend flavors.
  •  
    3
    Cut kiwifruit slices into fourths. Gently stir kiwifruit, pineapple, mango and tuna into rice mixture. Sprinkle with coconut.

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Nutrition Information

260 Calories, 2g Total Fat, 15g Protein, 47g Total Carbohydrate, 24g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
260
Calories from Fat
20
Total Fat
2g
3%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
15mg
5%
Sodium
170mg
7%
Potassium
470mg
13%
Total Carbohydrate
47g
16%
Dietary Fiber
5g
21%
Sugars
24g
Protein
15g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
100%
100%
Calcium
8%
8%
Iron
8%
8%
Exchanges:
2 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • Same old tuna salad- No! Tuna partners with brown rice and three fruits that get dressed-up with creamy yogurt.
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