Tuna and Brown Rice Salad Recipe

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Ingredients:

Serving

5 oz cooked brown basmati rice (or 2.5oz raw brown basmati cooked until tender)
3 tbsp fresh salsa , dip
2 scallions, sliced
2 oz red kidney beans
2 oz roasted red peppers
1 (3 oz) can tuna steak in brine, drained and flaked
salad leaves, to serve

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	508.37 Kcal (2128 kJ)
Calories from fat	17.86 Kcal
		% Daily Value*
Total Fat	1.98g	3%
Cholesterol	12.89mg	4%
Sodium	479.31mg	20%
Potassium	1107.33mg	24%
Total Carbs	99.44g	33%
Sugars	5.6g	22%
Dietary Fiber	12.47g	50%
Protein	26.19g	52%
Vitamin C	65.2mg	109%
Iron	75.1mg	417%
Calcium	87.1mg	9%

Amount Per 100 g
Calories	138.33 Kcal (579 kJ)
Calories from fat	4.86 Kcal
		% Daily Value*
Total Fat	0.54g	3%
Cholesterol	3.51mg	4%
Sodium	130.43mg	20%
Potassium	301.31mg	24%
Total Carbs	27.06g	33%
Sugars	1.52g	22%
Dietary Fiber	3.39g	50%
Protein	7.13g	52%
Vitamin C	17.7mg	109%
Iron	20.4mg	417%
Calcium	23.7mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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