232 Cals 20 Protein 21 Carbs 8 Fats
PREP TIME:
15 mins
COOK TIME:
0 mins
TOTAL TIME:
15 mins
YIELD:4 SERVINGS
COURSE:Lunch, Salad
CUISINE:Italian
Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.
INGREDIENTS
2 cans, 4 oz each drained Italian premium yellowfin canned tuna in oil, drained
1 cup cooked and cooled brown rice
8 oz frozen classic mixed vegetables, Bird”s Eye cooked and cooled
1/4 cup good quality sliced black olives
2 tbsp drained capers, plus 1 tbsp of the brine
1/4 cup chopped red bell pepper
juice of 1/2 lemon
1/2 tbsp olive oil, I used from the can
INSTRUCTIONS
Drain the tuna well reserving the oil and set the oil aside.
In a large work bowl, combine the rice, drained tuna, vegetables, black olives, capers and bell pepper.
Pour 1 tablespoon of the brine from the capers into the bowl along with the juice of 1/2 lemon and 1/2 tablespoon of the oil and toss well.
Serving: 1cup, Calories: 232kcal, Carbohydrates: 21g, Protein: 20g, Fat: 8g, Saturated Fat: 1g, Cholesterol: 10mg, Sodium: 259mg, Fiber: 4g, Sugar: 0.5gBlue Smart Points:4Green Smart Points:5Purple Smart Points:3Points +:4