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Tropical Fruit, Rice and Tuna Salad

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Same old tuna salad- No! Tuna partners with brown rice and three fruits that get dressed-up with creamy yogurt.

  • Prep Time 15 min
  • Total Time 3 hr 40 min
  • Servings 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*

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.

Nutrition Info

The Quick Take:

  • Calories 260
  • Fat 2g
  • Saturated Fat 1g
  • Sodium 170mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
20),
% Daily Value
Total Fat
2g
2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
15mg
15%;
Sodium
170mg
170%;
Total Carbohydrate
47g
47%
(Dietary Fiber
5g
5%
  Sugars
24g
24%
),
Protein
15g
15%
;
% Daily Value*:
Vitamin A
10%;
Vitamin C
100%;
Calcium
8%;
Iron
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 Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

*To toast coconut, bake uncovered in ungreased shallow pan in 350° oven 5 to 7 minutes, stirring occasionally, until golden brown. Or cook in ungreased heavy skillet over medium-low heat 6 to 14 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.

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Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
20),
% Daily Value
Total Fat
2g
2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
15mg
15%;
Sodium
170mg
170%;
Total Carbohydrate
47g
47%
(Dietary Fiber
5g
5%
  Sugars
24g
24%
),
Protein
15g
15%
;
% Daily Value*:
Vitamin A
10%;
Vitamin C
100%;
Calcium
8%;
Iron
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 Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

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