Tuna Salad Sandwich With Rice And Vegetables Recipe

Name: Tuna Salad Sandwich With Rice And Vegetables
Prep time: 20 minutes
Cook time: 20 minutes
Yield: 1
Cuisine: Fusion
Ingredients: whole grain bread: 75g; canned tuna: 95g; lettuce: 10g; cucumber slices: 30g; mayonnaise or cream cheese spread: 15g; cooked rice: 125g; broccoli florets: 30g; corn: 30g; green beans: 30g; olive oil or butter: 8g; seasoning for rice: 5g

whole grain bread canned tuna lettuce cucumber slices mayonnaise or cream cheese spread cooked rice broccoli florets corn green beans olive oil or butter seasoning for rice diabetic low fat low lactose weight loss lunch dinner

The Tuna Salad Sandwich with Rice and Vegetables is a well-balanced, nutritious meal combining the rich flavors of a classic tuna salad sandwich with a side of flavorful, seasoned rice and fresh vegetables. This hearty dish offers a great mix of protein, carbs, and healthy fats, making it a satisfying choice for a fulfilling lunch or dinner. With an approximate caloric range of 500-600 kcal, it's designed to fit into a balanced diet while delivering on both taste and nutrition.

🌎 Fusion: Sandwich & Rice Dish

🔥 Calories 550kcal
🍗 Protein 30g
🍚 Carbs 60g
🧈 Fat 20g

🥗 Ingredients:

whole grain bread (75g)
canned tuna (95g)
lettuce (10g)
cucumber slices (30g)
mayonnaise or cream cheese spread (15g)
cooked rice (125g)
broccoli florets (30g)
corn (30g)
green beans (30g)
olive oil or butter (8g)
seasoning for rice (5g)

🍳 How to cook (1 serving):

Cooking Time: 20 minutesPreperation Time: 20 minutes

Preparing the Tuna Salad

Begin by draining the canned tuna and mixing it in a bowl with the mayonnaise or cream cheese spread until well combined. Add cucumber slices and lettuce to the mix. Adjust the seasoning as desired.

Assembling the Sandwich

Take a slice of whole grain bread and spread the tuna mixture evenly on top. You can add more lettuce or cucumber slices if preferred.

Cooking the Vegetables

Steam or lightly sauté the broccoli florets, green beans, and corn with a dash of olive oil or butter until they are tender but still crisp. Season with salt and garlic powder, along with any other spices you like.

Preparing the Rice

Cook the rice as per the instructions on the packaging. Fluff it with a fork after cooking and mix in a small amount of olive oil or butter for flavor. Add the steamed or sautéed vegetables to the rice, and give it a good mix. Season as per taste.

⭐️ Nutrition facts:

This meal is rich in lean protein from the tuna, providing approximately 25-35 grams. The whole grain bread, rice, and vegetables contribute to a carb content of about 50-70 grams, making it a great source of energy. Healthy fats from the mayo or cream cheese spread, olive oil, and tuna add up to about 15-25 grams, offering beneficial monounsaturated and polyunsaturated fats. The meal is also loaded with a variety of vitamins and minerals thanks to the inclusion of fresh vegetables.