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Mediterranean tuna grain salad
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 serving
Makes 2 servings
Food Groups
|
V
|
1.1 |
|
F
|
0.2 |
|
C
|
2.2 |
|
PD
|
1 |
|
Ft
|
1 |
|
S
|
0 |
Nutrition Facts
| Calories | 349 |
| Total Fat | 8.1 g |
| - Saturated Fat | 1.3 g |
| Cholesterol | 36.1 mg |
| Sodium | 903 mg |
| Total Carbohydrate | 42.8 g |
| - Dietary Fiber | 5.5 g |
| - Total Sugars | 3.9 g |
| -- Added Sugars | 0 g |
| Protein | 28 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!