Herbed Tuna-Rice Salad
Gluten-free, Lactose-free, FODMAP friendly
Prep time: 10 minutes, plus rice cooking time
Yield: 3 servings
The tuna-rice salad recipe I found in a magazine years ago included mayonnaise and other ingredients I can’t eat these days. A few tasty substitutions later, voila, FODMAP friendly! Also incredibly easy. This is a good dish to double and take to a summer potluck.
- ¾ cup raw white rice
- 1 ¼ cup water
- Or substitute 1 ½ cups cooked, cooled rice for above two ingredients
- 1 5-oz. can tuna, preferably in olive oil (Trader Joe’s brand is excellent)
- 1 ½ Tbsp fresh lemon juice
- 1 tsp dried crumbled basil
- ½ tsp organic, gluten-free Dijon mustard
- ½ tsp salt
- 1/8 tsp pepper
- 1 Tbsp dried, crumbled parsley (or 2 Tbsp fresh, minced parsley)
- 1-2 Tbsp snipped chives or sliced green onions (FODMAPers, use only the green part)
- (Optional) lemon slices for garnish
- If starting with raw rice, cook it in water according to package directions, then cool completely. The quickest way to cool cooked rice is to run 2-3” of cold water in your sink and set the bottom of your rice-cooking pan in the cold water bath. Toss occasionally with a fork.
- In small bowl, mix lemon juice, basil, Dijon mustard, salt, pepper, and parsley.
- Add tuna to small bowl and mix with the dressing, flaking the tuna as you go.
- Add tuna mixture to cooled rice. Toss gently.
- Serve plain or over lettuce, and top with snipped chives or sliced green onions. Garnish with lemon slices, if you like.