RICE SALAD with TUNA, BEANS & CORN
Nutritional values per 2 serving:
calories 393, protein 26.8g, fat 13.7g (saturated 1.9g), carbs 35.5g (sugar 2.5g), sodium 886mg
INGREDIENTS
- 120g brown basmati rice
- 1 can tuna steak in spring water, drained
- 1 can mixed bean salad in water, drained
- 4-5 spring onions, sliced
- 8 cherry tomatoes, halved
- 60g sweetcorn in water, drained
- handful (25g) flat leaf parsley, destalked
- 1½ tbsp extra virgin olive oil
- 2 tsp white wine vinegar
- ½ tsp Dijon mustard
- salt & freshly ground black pepper
METHOD
- Cook the rice according to package instructions in salted water or light vegetable stock. Drain and add to a bowl.
- Stir in the tuna, beans, spring onion, tomato, sweetcorn and parsley.
- Whisk together the olive oil, vinegar, mustard and seasoning. Stir into the rice salad.
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[avatar user=”PaulWallace” /]ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
For other ideas also try BBC good food
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