Tropical Fruit, Rice and Tuna Salad

Same old tuna salad- No! Tuna partners with brown rice and three fruits that get dressed-up with creamy yogurt. From eatbetteramerica.

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PREP TIME
15 Min
TOTAL TIME
3 Hr 40 Min
SERVINGS
4

1: cup water

3/4: cup uncooked instant brown rice

1/2: cup vanilla low-fat yogurt

1: can (8 ounces) pineapple tidbits in juice, drained and 1 teaspoon juice reserved

2: kiwifruit, peeled and sliced

1: medium mango, peeled, seeded and chopped (about 1 cup)

1: can (6 ounces) white tuna in water, drained and flaked

1: tablespoon coconut, toasted*

1 Heat water to boiling in 1-quart saucepan. Stir in rice; reduce heat to low. Cover and simmer 10 minutes. Uncover; cool 15 minutes. Refrigerate at least 1 hour or until cold.
2 Mix rice, yogurt and reserved pineapple juice in medium bowl. Cover and refrigerate 1 to 2 hours to blend flavors.
3 Cut kiwifruit slices into fourths. Gently stir kiwifruit, pineapple, mango and tuna into rice mixture. Sprinkle with coconut.

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Expert Tips

*To toast coconut, bake uncovered in ungreased shallow pan in 350° oven 5 to 7 minutes, stirring occasionally, until golden brown. Or cook in ungreased heavy skillet over medium-low heat 6 to 14 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.

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Nutrition Information:

1 Serving (1 Serving)

Calories 260

(Calories from Fat 20),

Total Fat 2g

(Saturated Fat 1g,
Trans Fat 0g),

Cholesterol 15mg;
Sodium 170mg;
Total Carbohydrate 47g

(Dietary Fiber 5g,
Sugars 24g),

Protein 15g;

Percent Daily Value*:

Vitamin A 10 %;
Vitamin C 100 %;
Calcium 8 %;
Iron 8 %;

Exchanges:

2 Starch;
1 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
0 Vegetable;
1 1/2 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 1 of 1 Reviews View All

Posted 6/23/2010 9:38:01 AM REPORT ABUSE ellery said:

Rating:

I love all of the ingredients, so figured it would be delicious, but was quite disappointed! It did not taste downright bad (we all ate it), but did not taste at all good either. Surprisingly, there was just not enough flavor. Will not make this again.