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    8

Tropical Fruit, Rice and Tuna Salad

  • Prep 15 min
  • Total 3 hr 40 min
  • Ingredients 8
  • Servings 4

Ingredients

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*

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
Calories from Fat
20
% Daily Value
Total Fat
2g
3%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
15mg
5%
Sodium
170mg
7%
Potassium
470mg
13%
Total Carbohydrate
47g
16%
Dietary Fiber
5g
21%
Sugars
24g
Protein
15g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
100%
100%
Calcium
8%
8%
Iron
8%
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 Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

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

*To toast coconut, bake uncovered in ungreased shallow pan in 350° F 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.

Going to the gym is not the only way to be active. What experts call “lifestyle fitness” can also increase your fitness level. You can stay active by consciously working at moving. Gardening, doing housework and running errands all fill the bill.

Directions

  • 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.

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

Rate and Comment

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