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Tropical Fruit, Rice and Tuna Salad

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Betty Crocker Kitchens
Updated Jan 16, 2009
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Same old tuna salad—not! Albacore tuna partners with brown rice and three fruits that gets dressed with creamy yogurt.

Tropical Fruit, Rice and Tuna Salad

  • Prep Time 15 min
  • Total 3 hr 40 min
  • Servings 4
  • Ingredients 8
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Ingredients

  • 1 cup water
  • 3/4 cup uncooked instant brown rice
  • 2/3 cup Yoplait® Fat Free plain yogurt or Yoplait® 99% Fat Free creamy vanilla yogurt (from 2-lb container)
  • 1 can (8 oz) pineapple tidbits in juice, drained, 1 teaspoon juice reserved
  • 2 kiwifruit, peeled, sliced
  • 1 medium mango, peeled, seeded and chopped (about 1 cup)
  • 1 can (5 oz) white tuna in water, drained, flaked
  • 1 tablespoon coconut, toasted*

Instructions

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

Nutrition

300 Calories
3g Total Fat
13g Protein
55g Total Carbohydrate
23g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
300
Calories from Fat
25
Total Fat
3g
4%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
140mg
6%
Potassium
450mg
13%
Total Carbohydrate
55g
18%
Dietary Fiber
6g
27%
Sugars
23g
Protein
13g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
90%
90%
Calcium
8%
8%
Iron
8%
8%
Exchanges:
2 Starch; 1 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Tips from the Betty Crocker Kitchens

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