Tropical Fruit, Rice and Tuna Salad

Same old tuna salad—not! Albacore tuna partners with brown rice and three fruits that gets dressed with creamy yogurt.

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

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*

  • 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.

Expert Tips

*To toast coconut, cook in ungreased heavy skillet over medium-low heat 6 to 14 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.

You can sub 1 (6-oz) container of Yoplait® Original 99% Fat Free French vanilla yogurt for the yogurt in this recipe.

Mild-flavored albacore tuna is the only tuna that can be called "white" because it has the whitest flesh, its mark of distinction.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
25),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
140mg
140%;
Total Carbohydrate
55g
55%
(Dietary Fiber
6g
6%
  Sugars
23g
23%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
90%;
Calcium
8%;
Iron
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 Choices:
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.