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Tuna-and-Wild Rice Salad

Yield 4 servings (serving size: 1 1/4 cups)

Ingredients

  • 1 (6.2-ounce) package fast-cooking recipe long-grain and wild rice (such as Uncle Ben's)
  • 2 (6-ounce) cans low-sodium albacore tuna in water, drained
  • 1 (14-ounce) can quartered artichoke hearts, drained
  • 1 (4.5-ounce) jar sliced mushrooms, drained
  • 1/3 cup sliced green onions
  • 2 tablespoons white wine vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon pepper
  • 8 romaine lettuce leaves
  • 12 cherry tomatoes, halved

Nutrition Information

  • calories 298
  • caloriesfromfat 15 %
  • fat 5 g
  • satfat 0.7 g
  • monofat 2.6 g
  • polyfat 0.6 g
  • protein 22.4 g
  • carbohydrate 43.7 g
  • fiber 2.3 g
  • cholesterol 17 mg
  • iron 3.7 mg
  • sodium 1208 mg
  • calcium 77 mg

How to Make It

  1. Prepare the rice according to package directions, omitting fat.

  2. Combine the rice, tuna, artichokes, and mushrooms in a large bowl; toss gently. Combine green onions, vinegar, oil, mustard, and pepper in a bowl; stir with a whisk until blended. Add dressing to tuna mixture, tossing gently. Serve salad in lettuce-lined dishes; top with tomatoes.