Quick tuna and rice salad
This quick tuna and rice salad is the perfect packed lunch, not only super healthy and nutritious but ready in 5 minutes, guaranteed to stop those afternoon cravings!
Serves: 1
Time to make: 5 mins
Total cost: $6.86 / $6.86 per serve
(at time of publication)
Ingredients
- 95g can lemon-pepper-flavoured tuna
- ½ packet 90-second brown rice, cooked (we used Sun Rice)
- 1 cup baby spinach
- 1 tomato, chopped
- ½ red capsicum, chopped
- ½ lemon, juice
- 1 teaspoon olive oil
- chilli flakes (optional)
Instructions
1 In a large bowl, combine tuna, rice, spinach, tomato and capsicum. Mix well.
2 Add lemon juice and oil. Gently mix to combine. Add chilli flakes if preferred.
Variations
- This salad works well with other canned fish such as sardines and salmon, and other types of salad greens such as rocket, watercress and mesclun.
- Make it gluten-free: Use gluten-free tuna.
HFG tip
This salad makes a fantastic take-to-work lunch.
Nutrition Info (per serve)
-
Calories 531cal
-
Kilojoules 2220kJ
-
Protein 25g
-
Total fat 23g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 7g
-
Dietary fibre 7g
-
Sodium 270mg
-
Calcium 60mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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