Tuna and crispy rice salad

Nutrition content per serve*

Energy: 460 calories (1,920 kJ) | Protein: 30g | Carb: 38g | Sugar: 6g | Total fat: 23g | Sat fat: 3g | Fibre: 8g | Serves: 4 | Total time: 45 minutes

Ingredients:

• 1 cup cooked basmati rice, cooled or 450g packet of microwave basmati rice, cooked and cooled
• 2 tbsp all-purpose soy sauce
• 1 tbsp sesame oil
• 360g canned tuna in oil, drained
• 2 Lebanese cucumbers
• ½ cup cherry tomatoes, halved  
• 1 cup frozen edamame beans
• ½ avocado, diced
• 2 spring onions, finely sliced
• ¼ cup vinaigrette dressing of your choice
• 1 tsp black sesame seeds

Optional toppings:

• 1 packet of seaweed snacks
• 1 tsp chilli flakes or chilli oil
• 1 fresh jalapeno, sliced

Directions:

1. Preheat the oven to 220^oC or 200^oC fan forced
2. Add the cooked and cooled rice to a baking tray lined with baking paper. Drizzle the soy sauce, sesame oil and olive oil on rice and mix together with a spoon for sauces to evenly coat the rice. Spread the rice out evenly on a baking tray as thin as possible
3. Bake for 40 minutes, checking and stirring the rice every 15 minutes to ensure even browning. Allow to cool.
4. Add the tuna, cucumber, cherry tomatoes, edamame beans, avocado, spring onion and crispy rice into a large bowl
5. Drizzle over the dressing, sprinkle with sesame seed plus the other optional toppings
6. Toss salad right before serving.

Chef’s tips:

• You can make the crispy rice ahead of time and refrigerate for up to 2 days in an air tight container. Do not reheat
• You can add additional veggies such as cherry tomatoes or shredded carrots to increase fibre content
• Substitute the rice for cauliflower rice to make lower carb.

Why it’s good for you:

• Packed with protein from tinned tuna and edamame beans
• Healthy fats from olive oil, avocado and sesame
• Rich in fibre from avocado, cucumber and low-GI carbohydrates.

^*Approximate values from Xyris Foodworks software

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.