Tropical Fruit, Rice and Tuna Salad

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

Ingredients

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*

Directions

Directions

  • 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.

Notes










Tips

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

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.