0 from 36 votes
Italian Tuna and Brown Rice Salad (Riso e Tonno)
Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.
Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 232 kcal
Course:
Salad , Lunch
Cuisine:
Italian
Ingredients
- 2 cans (4 oz each drained Italian premium yellowfin canned tuna in oil, drained)
- 1 cup cooked and cooled brown rice
- 8 oz frozen classic mixed vegetables (Bird's Eye cooked and cooled)
- 1/4 cup good quality sliced black olives
- 2 tbsp drained capers (plus 1 tbsp of the brine)
- 1/4 cup chopped red bell pepper
- Juice of 1/2 lemon
- 1/2 tbsp olive oil (I used from the can)
Instructions
- Drain the tuna well reserving the oil and set the oil aside.
- In a large work bowl, combine the rice, drained tuna, vegetables, black olives, capers and bell pepper.
- Pour 1 tablespoon of the brine from the capers into the bowl along with the juice of 1/2 lemon and 1/2 tablespoon of the oil and toss well.
Cup of Yum
Nutrition Information
Serving
1cup
Calories
232kcal
(12%)
Carbohydrates
21g
(7%)
Protein
20g
(40%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Cholesterol
10mg
(3%)
Sodium
259mg
(11%)
Fiber
4g
(16%)
Sugar
0.5g
(1%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 232
% Daily Value*
| Serving | 1cup | |
| Calories | 232kcal | 12% |
| Carbohydrates | 21g | 7% |
| Protein | 20g | 40% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 10mg | 3% |
| Sodium | 259mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 0.5g | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.