Rice Salad with Tuna
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
506
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 506 cal. | (24 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 78.7 μg | (131 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 826 mg | (21 %) | ||
| Calcium | 225 mg | (23 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Basmati rice
- salt
- 350 grams Tuna (can - in its own juice)
- 150 grams mixed Lettuce
- 2 handfuls Fresh herbs (chervil and coriander leaves)
- 150 grams Cherry tomatoes
- 1 Tbsp Caper
- 1 handful parsley
- 1 garlic clove
- 400 grams Yogurt (0.1% fat)
- 1 Tbsp lemon juice
- 1 generous pinch lemon zest
- peppers
Preparation steps
1.
Rinse the rice in a sieve. Boil rice in about twice the amount of salt water covered for 25 minutes. Remove cover and let cool.
2.
Drain the can of tuna. Rinse the lettuce, shake dry, and pluck the leaves into small sizes. Rinse the herbs, shake dry, pluck the leaves and finely chop. Rinse the tomatoes and halve.
3.
To make the sauce, chop the capers. Rinse the parsley, shake dry, pluck the leave and finely chop. Peel the garlic and chop. Place capers, parsley, and garlic in a bowl. Add yogurt, lemon juice, and lemon zest. Mix and season with salt and pepper.
4.
Layer the salad, starting with the lettuce and add the herbs. Add the rice, 4-5 tablespoons of the sauce, tomatoes and the tuna. Place sauce in a separate bowl and serve.
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