Tuna-and-Wild Rice Salad



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

Recipe from

Cooking Light

Nutritional 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


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


Prepare the rice according to package directions, omitting fat.

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.