Tuna and brown rice salad
Skill level: Easy peasy
This quick, healthy and tasty tuna and brown rice salad is perfect for lunchboxes and has been created by ex-Olympic swimming champion and mum-of-three Sharron Davies. This recipe serves 1 person and will take 10 mins to prepare. A portion of this salad works out at only 371 calories per serving and 3.5g of fat - ideal if you're trying to be good or you're on a diet. This recipe is packed full of protein not only from the tuna but from the kidney beans too meaning it should keep you fuller for longer.
- 150g cooked brown basmati rice (or 65g raw brown basmati cooked until tender)
- 3tbsp fresh salsa dip
- 2 spring onions, sliced
- 50g red kidney beans
- 50g canned or bottled peppers, drained and sliced
- 1 (80g) can tuna steak in brine, drained and flaked
- Salad leaves to serve
Swapping white rice for healthier brown rice, as well as eating a healthy diet and doing regular exercise, could cut your chance of developing type 2 diabetes.
- Mix the rice with the salsa, onions, beans and peppers. Season to taste.
- Gently fold in the tuna.
- Place a handful of leaves at the base of your lunch box or serving bowl, then heap the rice salad on top. If you like, top with a bit of extra salsa to taste.
Nutritional information per portion
- Calories 371(kcal)
- Fat 3.5g
- Saturates 0.8g
- Sugars 6.9g
- Salt 1.7g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.