Tropical Fruit, Rice and Tuna Salad

Gluten Free
Health score
35%
Tropical Fruit, Rice and Tuna Salad
220 min.
4
206kcal

Suggestions


Are you ready to embark on a culinary journey that transports your taste buds to a tropical paradise? Our Tropical Fruit, Rice, and Tuna Salad is the perfect dish to bring a burst of sunshine to your table. This delightful salad combines the wholesome goodness of brown rice with the refreshing flavors of tropical fruits, making it an ideal choice for a light meal or a vibrant appetizer.

Imagine the sweet and tangy notes of pineapple mingling with the creamy texture of yogurt, complemented by the juicy slices of kiwi and mango. Each bite is a celebration of flavors that not only tantalizes your palate but also nourishes your body. With a calorie count of just 206 kcal per serving, this gluten-free dish is a guilt-free indulgence that fits perfectly into any healthy eating plan.

Whether you're hosting a summer gathering, looking for a quick snack, or simply craving something fresh and exciting, this salad is sure to impress. It's easy to prepare, requiring minimal cooking time, and can be made ahead of time, allowing the flavors to meld beautifully in the refrigerator. So, gather your ingredients and get ready to whip up a dish that’s as nutritious as it is delicious. Your friends and family will be asking for seconds!

Ingredients

  • cup water 
  • 0.8 cup quick-cooking brown rice instant uncooked
  • 0.7 cup yogurt plain fat free 99% yoplait® (from 2-lb container)
  • oz dole pineapple tidbits drained canned
  •  kiwi fruit peeled sliced
  • cup mangos peeled seeded chopped
  • oz water-packed tuna white flaked drained canned
  • tablespoon coconut or toasted

Equipment

  • bowl
  • sauce pan

Directions

  1. In 1-quart saucepan, heat water to boiling. 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. In medium bowl, mix rice, yogurt and reserved pineapple juice. Cover; refrigerate 1 to 2 hours to blend flavors.
  3. Cut kiwifruit slices into fourths. Gently stir kiwifruit, pineapple, mango and tuna into rice mixture.
  4. Sprinkle with coconut. Store covered in refrigerator.

Nutrition Facts

Calories206kcal
Protein21.82%
Fat5.97%
Carbs72.21%

Properties

Glycemic Index
28.6
Glycemic Load
5.5
Inflammation Score
-7
Nutrition Score
16.132173849189%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.04mg
Luteolin
0.34mg
Kaempferol
0.49mg
Myricetin
0.02mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:205.62kcal
10.28%
Fat:1.4g
2.15%
Saturated Fat:0.58g
3.61%
Carbohydrates:38.01g
12.67%
Net Carbohydrates:34.83g
12.66%
Sugar:21.05g
23.39%
Cholesterol:13.57mg
4.52%
Sodium:117.12mg
5.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.49g
22.97%
Vitamin C:54.74mg
66.35%
Selenium:32.19µg
45.98%
Vitamin B3:5.31mg
26.54%
Folate:83.39µg
20.85%
Vitamin K:20.64µg
19.65%
Vitamin B12:1.16µg
19.33%
Vitamin B1:0.26mg
17.47%
Phosphorus:158.31mg
15.83%
Vitamin B6:0.27mg
13.74%
Manganese:0.26mg
12.85%
Fiber:3.18g
12.72%
Calcium:122.67mg
12.27%
Copper:0.23mg
11.7%
Potassium:404.99mg
11.57%
Iron:2.01mg
11.16%
Vitamin A:537.32IU
10.75%
Vitamin B2:0.17mg
9.9%
Magnesium:39.07mg
9.77%
Vitamin E:1.1mg
7.34%
Zinc:1.04mg
6.92%
Vitamin B5:0.55mg
5.52%
Vitamin D:0.43µg
2.83%