The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Help-yourself Tuna Rice Salad recipe. Enjoy cooking easy rice dishes and learn how to make Help-yourself Tuna Rice Salad... Low-fat & Super healthy!!!
Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you're peckish
Easy
Serves 8
Preparation time 30 mins
Low-fat, Super healthy
Ingredients
approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)
400g tuna in springwater
200g frozen petits pois , defrosted under the hot tap
2 red peppers , peeled with a potato peeler, deseeded and diced
3 tomatoes , chopped into small chunks
5 spring onions , finely sliced
bunch flat-leaf parsley , chopped
large handful stoned green olives , roughly chopped (optional)
4 tbsp mayonnaise
juice 1 lemon
2 tbsp extra-virgin olive oil
Method
1. The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you're using them.
2. Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.
Nutrition Per Serving
328 kcalories, protein 14g, carbohydrate 49g, fat 10 g, saturated fat 2g, fibre 2g, sugar 5g, salt 0.22 g
Recipe from Good Food magazine, August 2010.
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