industry health club recipes

TUNA RICE SALAD

Serving Size: 4 person(s)
Preparation Time: 10 Minutes
Cooking Time: 17 Minutes

Ingredients:

250g packet 90-second brown rice
1 cup doongara clever rice
1/2 cup frozen peas
2 fresh tomatoes, diced
3 green onions, thinly sliced
2 x 185g cans tuna in spring water
2 large lemons
1 Tbsp olive oil

Method:

Cook brown rice according to packet directions. Place doongara rice and 1 1/2 cups cold water in a saucepan and bring to boil over high heat. Reduce heat to low. Cover and simmer for 12 minutes or until rice is tender. Remove pan from heat & add peas. Cover & stand for 5 minutes. Drain rice and peas. Refresh in cold water. Set aside to cool. Combine brown and white rice, peas, tomatoes, and green onions in a large bowl. Drain tuna and flake into large chunks. Add to salad and toss gently to combine. Juice of 1 lemon. Cut remaining lemon into wedges. Combine 1/4 cup lemon juice, oil and salt and pepper in a screw-top jar. Secure lid and shake to combine. Pour over salad and toss gently to coat. Serve with lemon wedges.

Nutritional Information:

Protein: 23.3g
Carbohydrate total: 66.1g
Fat total: 8.5g
Fat Saturated: 1.6g
Carbohdydrate Sugars: -
Energy 1877kj

Additional Information:

To increase the protein, make a 2-egg omelette. Cut into long, thin strips and stir through salad in step 2 with tuna.

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