Tasty Lunches

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Mediterranean tuna grain salad

2
2 peopleServes
2
Prep   10 min
Cook   5 min
  • Broccoli florets, 1 cup(s)
  • Tuna, canned in water, 1 x 6.6 oz can(s), drained
  • Instant brown rice, cooked, 1⅓ cup(s)
  • Roasted red peppers, ¼ cup(s), strips, in brine, drained, thinly sliced
  • Cherry tomatoes, 5 cherry tomato(es), halved
  • Arugula, 2 cup(s)
  • Capers, 2 tsp(s), drained, drain is optional
  • Almonds, unsalted, 12 almond(s), sliced and toasted (optional)
  • Lemon, 1 medium, halved
  • Black pepper, 1 dash(es), to taste

Method

Boil, steam or microwave broccoli. Cool in a bowl of iced water. Drain well. Place into a large bowl.

Flake the tuna into pieces, add to the broccoli along with cooked rice, roasted peppers, tomatoes, arugula, capers and half the almonds. Squeeze over lemon juice and season to taste. Toss gently to combine. Divide between plates or bowls. Serve with a wedge of the remaining lemon.

TIP: The salad will keep 2 to 3 days in the fridge. Combine all the ingredients except the lemon and nuts and store in an airtight container. Store nuts separately. Dress salad with lemon juice and nuts just before serving.

Nutrition facts per serve
Makes 2 serves

Food Groups

V
Vegetables
1.1
F
Fruits
0.2
C
Carbohydrates
2.2
PD
Protein/Dairy
1
Ft
Fats
1
S
Sweets
0

Nutrition Facts

Calories349
Total Fat8.1 g
- Saturated Fat1.3 g
Cholesterol36.1 mg
Sodium903 mg
Total Carbohydrate42.8 g
- Dietary Fiber5.5 g
- Total Sugars3.9 g
-- Added Sugars0 g
Protein28 g
Join the Mayo Clinic Diet today!

Join the Mayo Clinic Diet today!

Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.

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