Tuna-and-Wild Rice Salad

Yield: 4 servings (serving size: 1 1/4 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 298
  • Calories from fat: 15%
  • Fat: 5g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 0.6g
  • Protein: 22.4g
  • Carbohydrate: 43.7g
  • Fiber: 2.3g
  • Cholesterol: 17mg
  • Iron: 3.7mg
  • Sodium: 1208mg
  • Calcium: 77mg


  • 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


  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.
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