Are you looking for a healthy and satisfying meal that’s easy to prepare? Look no further than this brown rice and tuna salad. This simple yet flavourful dish is packed with protein and fibre, making it a perfect choice for those looking for a nutritious and filling meal. Brown rice provides a hearty base for the salad, while canned tuna adds a boost of protein and omega-3 fatty acids. Toss in some fresh vegetables and herbs, and you have a delicious and colourful dish perfect for lunch or dinner.

Ingredients:

1 1/3 cups brown rice

1/2 cup fat-free balsamic dressing or French dressing

200g punnet cherry tomatoes, quartered

2 cucumbers, chopped

50g baby rocket leaves

425g can tuna in springwater, drained, flaked



Instructions:

1. Cook the rice according to the packet directions, then drain well and set aside for 5 minutes to cool slightly.

2. Stir in the dressing and let it sit for 15 minutes.

4. Add tomatoes, cucumber, rocket and tuna to the rice. Season with salt and pepper, and gently toss to combine.

5. Serve. Enjoy

To make this dish extra special, you can add some zesty flavour by adding a splash of fresh lemon juice and a sprinkle of grated lemon zest. You can also add some toasted pine nuts or sunflower seeds for a crunchy texture. Finally, add a pinch of chilli flakes for a bit of heat. Enjoy!