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Gluten-Free Tropical Fruit, Rice and Tuna Salad

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  • Prep 15 min
  • Total 3 hr 40 min
  • Servings 4
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Same old tuna salad—not! Albacore tuna partners with brown rice and three fruits that gets dressed with creamy yogurt.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

  • 1 cup water
  • 3/4 cup uncooked instant brown rice
  • 1 container (6 oz) Yoplait® Light very vanilla yogurt
  • 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*

Steps

  • 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. Sprinkle with coconut. Store covered in refrigerator.

Tips from the Betty Crocker Kitchens

  • tip 1
    Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
  • tip 2
    You can sub 1 (6-oz) container of Yoplait® Original 99% Fat Free French vanilla yogurt for the yogurt in this recipe.
  • tip 3
    Mild-flavored albacore tuna is the only tuna that can be called "white" because it has the whitest flesh, its mark of distinction.

Nutrition

280 Calories, 3g Total Fat, 11g Protein, 53g Total Carbohydrate, 22g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
280
Calories from Fat
25
Total Fat
3g
4%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
10mg
4%
Sodium
130mg
5%
Potassium
440mg
12%
Total Carbohydrate
53g
18%
Dietary Fiber
6g
24%
Sugars
22g
Protein
11g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
50%
50%
Calcium
10%
10%
Iron
6%
6%
Exchanges:
1 Starch; 1 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
  • Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.
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