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Help-Yourself Tuna Rice Salad


TOTAL TIME: 30 MINS

SERVINGS: 8

CALORIES/SERVING: 328 KCAL


INGREDIENTS:

  • approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)

  • 400g tuna in springwater

  • 200g frozen petits pois, defrosted

  • 2 red peppers, peeled with a potato peeler, deseeded and diced

  • 3 tomatoes, chopped into small chunks

  • 5 spring onions, finely sliced

  • bunch flat-leaf parsley, chopped

  • large handful stoned green olives, roughly chopped (optional)

  • 4 tbsp mayonnaise

  • juice 1 lemon

  • 2 tbsp extra-virgin olive oil


METHOD:

  1. The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you’re using them.

  2. Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.



NUTRITION:

kcal-328

fat-10g

saturates-2g

carbs-49g

sugars-5g

fibre-2g

protein-14g

salt-0.22g

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