Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Rice Salad with Tuna
25 min., ready in 50 min.
Time:
506
calories
Calories:
Health Score:
92 / 100
Ingredientsfor
- Ingredients
- 250 grams Basmati rice
- salt
- 350 grams Tuna (can - in its own juice)
- 150 grams mixed Lettuce
- 2 handfuls Fresh herbs (chervil and coriander leaves)
- 150 grams Cherry tomatoes
- 1 Tbsp Caper
- 1 handful parsley
- 1 garlic clove
- 400 grams Yogurt (0.1% fat)
- 1 Tbsp lemon juice
- 1 generous pinch lemon zest
- peppers
Preparation
1.
Rinse the rice in a sieve. Boil rice in about twice the amount of salt water covered for 25 minutes. Remove cover and let cool.
2.
Drain the can of tuna. Rinse the lettuce, shake dry, and pluck the leaves into small sizes. Rinse the herbs, shake dry, pluck the leaves and finely chop. Rinse the tomatoes and halve.
3.
To make the sauce, chop the capers. Rinse the parsley, shake dry, pluck the leave and finely chop. Peel the garlic and chop. Place capers, parsley, and garlic in a bowl. Add yogurt, lemon juice, and lemon zest. Mix and season with salt and pepper.
4.
Layer the salad, starting with the lettuce and add the herbs. Add the rice, 4-5 tablespoons of the sauce, tomatoes and the tuna. Place sauce in a separate bowl and serve.
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 506 cal. | (24 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |