Tropical Fruit, Rice and Tuna Salad

Name: Tropical Fruit, Rice and Tuna Salad
Prep time: 15 min
Total time: 3 h 40 min
Yield: 4
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*

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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

*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.