Salade de riz au thon, tomates et haricots verts
Salade de riz au thon, tomates et haricots verts
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Time to make: 20 mins
Total cost: $17.40 / $4.35 per serve
(at time of publication)
Diabetes friendlyHigh fibreGluten freeHigh protein
Ingredients
2 x 250g packets microwavable rice blend (brown, red, wild)
300g green beans, trimmed
2 Lebanese cucumbers, quartered lengthways, diced
2 shallots, trimmed, thinly sliced
350g punnet tomato medley, halved
425g can tuna in oil, drained, roughly flaked
75g reduced-fat feta, roughly crumbled
1/4 cup pitted Kalamata olives
1/3 cup flat-leaf parsley, chopped
2 tablespoons lemon juice
1 tablespoon olive oil
Instructions
Step 1 Microwave rice according to packet instructions; transfer to a large bowl and set aside.
Step 2 Bring a medium saucepan of water to the boil. Immerse green beans to blanch for 2–3 minutes, or until just tender. Drain beans, refresh in a bowl of cold water and pat dry with paper towel.
Step 3 Add blanched green beans to reserved cooked rice with cucumbers, shallots, tomatoes, tuna, feta, olives and parsley.
Step 4 Place lemon juice and olive oil in a small bowl to make dressing; season with cracked black pepper and whisk until well combined.
Step 5 Drizzle rice salad with dressing and toss lightly. Divide rice salad among 4 plates and serve.
Sign in to save or note
Time to make: 20 mins
Total cost: $17.40 / $4.35 per serve
(at time of publication)
Diabetes friendlyHigh fibreGluten freeHigh protein
Ingredients
2 x 250g packets microwavable rice blend (brown, red, wild)
300g green beans, trimmed
2 Lebanese cucumbers, quartered lengthways, diced
2 shallots, trimmed, thinly sliced
350g punnet tomato medley, halved
425g can tuna in oil, drained, roughly flaked
75g reduced-fat feta, roughly crumbled
1/4 cup pitted Kalamata olives
1/3 cup flat-leaf parsley, chopped
2 tablespoons lemon juice
1 tablespoon olive oil
Instructions
Step 1 Microwave rice according to packet instructions; transfer to a large bowl and set aside.
Step 2 Bring a medium saucepan of water to the boil. Immerse green beans to blanch for 2–3 minutes, or until just tender. Drain beans, refresh in a bowl of cold water and pat dry with paper towel.
Step 3 Add blanched green beans to reserved cooked rice with cucumbers, shallots, tomatoes, tuna, feta, olives and parsley.
Step 4 Place lemon juice and olive oil in a small bowl to make dressing; season with cracked black pepper and whisk until well combined.
Step 5 Drizzle rice salad with dressing and toss lightly. Divide rice salad among 4 plates and serve.
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