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Tuna Rice Salad
Tuna Rice Salad
Fiona Haynes
At a Glance
Course : Lunch, Salad
Type of Prep : Assemble, Refrigerate, Toss
 
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Tuna Rice Salad

From Fiona Haynes,
Your Guide to Low Fat Cooking.
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This tasty Tuna Rice Salad has something of a Mediterranean taste about it, with lemon, parsley, chick peas, tomatoes and artichokes among the ingredients. To speed preparation of this salad, use microwaveable rice. Pack this salad for lunch instead of your usual sandwich.

INGREDIENTS:

  • 2 cups cooked rice
  • 1 can artichoke hearts, drained and chopped
  • 1 cup canned chick peas
  • 1/2 dry pint grape tomatoes, halved
  • 1/3 cup chopped red onion
  • 1 7-ounce pack of chunk white tuna
  • Juice of large lemon
  • 1 tbsp water
  • 1 tbsp extra virgin olive oil
  • 2 tbsp freshly chopped parsley

PREPARATION:

Combine rice, artichoke hearts, chick peas, tomatoes, onion and tuna in a large bowl. Whisk lemon juice, water and olive oil in a small bowl. Drizzle over tuna rice salad. Sprinkle parsley, then toss well. Cover and refrigerate for at least two hours.

Serve 6

Per Serving: Calories 212, Calories from Fat 35, Total Fat 4g (sat 0.7g), Cholesterol 14mg, sodium 589mg, Carbohydrate 31.3g, Fiber 4.5g, Protein 13g

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