Tuna and Tomato Rice Salad
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
379
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 379 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 76.7 μg | (128 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 644 mg | (16 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Rice (scant)
- 7 ozs canned Tuna (in it's own juice, drained and flaked)
- 1.333 cups cherry Tomatoes (halved)
- 1 shallot (finely chopped)
- 1 bunch Arugula (a few leaves reserved, the rest roughly chopped)
- 1 Cucumber (diced)
- 3 Tbsps balsamic vinegar
- 1 tsp honey
- 5 Tbsps olive oil
- cayenne pepper
Preparation steps
1.
Cook the rice according to the directions on the packet and leave to cool.
2.
Mix the tuna and vegetables with the rice and put in glasses. Garnish with rocket leaves.
3.
Mix the vinegar, honey and oil with 2 tbsp water. Season with salt and cayenne pepper and pour over the salad.
