Same old tuna salad—not! Albacore tuna partners with brown rice and three fruits that gets dressed with creamy yogurt.
Tropical Fruit, Rice and Tuna Salad
- Prep Time 15 min
- Total 3 hr 40 min
- Servings 4
- Ingredients 8
Ingredients
- 1 cup water
- 3/4 cup uncooked instant brown rice
- 2/3 cup Yoplait® Fat Free plain yogurt or Yoplait® 99% Fat Free creamy vanilla yogurt (from 2-lb container)
- 1 can (8 oz) pineapple tidbits in juice, drained, 1 teaspoon juice reserved
- 2 kiwifruit, peeled, sliced
- 1 medium mango, peeled, seeded and chopped (about 1 cup)
- 1 can (5 oz) white tuna in water, drained, flaked
- 1 tablespoon coconut, toasted*
Instructions
-
Step1In 1-quart saucepan, heat water to boiling. Stir in rice. Reduce heat to low; cover and simmer 10 minutes. Uncover; cool 15 minutes. Refrigerate at least 1 hour or until cold.
-
Step2In medium bowl, mix rice, yogurt and reserved pineapple juice. Cover; refrigerate 1 to 2 hours to blend flavors.
-
Step3Cut kiwifruit slices into fourths. Gently stir kiwifruit, pineapple, mango and tuna into rice mixture. Sprinkle with coconut. Store covered in refrigerator.
Nutrition
300
Calories
3g
Total Fat
13g
Protein
55g
Total Carbohydrate
23g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 300
- Calories from Fat
- 25
- Total Fat
- 3g
- 4%
- Saturated Fat
- 1g
- 6%
- Trans Fat
- 0g
- Cholesterol
- 10mg
- 3%
- Sodium
- 140mg
- 6%
- Potassium
- 450mg
- 13%
- Total Carbohydrate
- 55g
- 18%
- Dietary Fiber
- 6g
- 27%
- Sugars
- 23g
- Protein
- 13g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 90%
- 90%
- Calcium
- 8%
- 8%
- Iron
- 8%
- 8%
Exchanges:
2 Starch; 1 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
3 1/2Tips from the Betty Crocker Kitchens
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