Monday, September 28, 2015

Tuna And Wild Rice Salad



This dish was so Filling, I couldn't even Finish it, so if you are looking for a hunger buster, this is a good one!

INGREDIENTS:

Salad:
1 (6.2-oz.) pkg fast-cooking recipe of long-grain and wild rice such as Uncle Ben's
2 (6-oz.) cans low-salt albacore tuna in water, drained
1 (14-oz.) can quartered and chopped artichoke hearts, drained
1 (4.5-oz.) jar sliced mushrooms, drained

Dressing:
1/2 cup sliced green onions
2 Tbs white wine vinegar
1 Tbs olive oil
2 tsp Dijon mustard
1/4 tsp pepper

Base and Topping:
8 romaine lettuce leaves
12 cherry tomatoes, halved


INSTRUCTIONS:

Prepare the rice according to package directions but leave out the fat (butter or oils)

Combine the rice, tuna, artichokes, and mushrooms in a large bowl and toss gently.

Make the dressing by combining the green onions, vinegar, oil, mustard, and pepper in a jar with lid for shaking or a bowl in which you can whisk together. Add dressing to the tuna mixture., tossing gently again.

Serve salad by lining the dish with lettuce, placing 1-1/4 cups of rice mixture atop the lettuce, and topping with halved cherry tomatoes.

YIELDS: 4 servings

POINTS: 6 points per serving

INFORMATION:  298 calories (15% from fat); 22.4g protein; 5g Fat (0.7g saturated); 43.7g carb; 2.3g fiber; 17mg cholesterol; 3.7mg iron; 1208mg sodium; 77mg calcium)

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