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RICE SALAD with TUNA, BEANS & CORN

by | Jun 18, 2020 | Recipes | 0 comments

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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