Rice salad

Rice is a cereal that provides us with carbohydrates, necessary to obtain energy. Accompanied by tuna, we are introducing large amounts of protein to maintain muscle mass. In addition to vegetables we provide fiber and vitamins and minerals necessary for the functions of our body.

It is perfect as a main dish of meals, as it provides all the necessary macronutrients and lots of micronutrients.

The ideal complementary dinner would consist of some of the fish, meats or salads proposed in the rest of the dishes offered.

Ingredients

Rice	30 g
Tuna, naturally canned, drained	25g
Onion	15 g
Tomato	15 g
Pitted olives	6 g (2 aceitunas pequeñas)
Olive oil	5 g
Common salt	1 g
Vinagar	Al gusto

 

Preparation mode

1º Boil the rice with and lemn for 15-20 minutes. Drain and cool with cold water.

2º Mix the salt with the vinegar and the oil. Beat and mix it with the rice, leaving it to soak in the dressing.

3º Cut the tomato, spring onion and olives, and crumble the tuna.

4º Mix the vegetables, ollives and tuna with the rice.

Nutritional value

Energy	196.2 kcal
Total protein	8.6 g	17.5 %
Total lipids	7.0 g	32.2 %
Total carbohydrates	24.6 g	50.2 %
Total dietary fibre	1.2 g
Sodium	650.9 mg
Calcium	14.8 mg
Phosphorus	84.1 mg
Iron	0.7 mg

 

Anumal protein	6.2 g
Vegetable protein	2.5 g
Folic acid	12.7 µg
Monounsaturated fatty acids	4.8 g
Polyunsaturated fatty acids	0.8 g
Saturated fatty acids	1.0 g
Water	52.0 g
Digestible sugars	1.8 g
Total carotenoids	69.5 µg
Zinc	0.7 mg
Cholesterol	13.0 mg
Ethanol	0.0 g
Magnesium	23.5 mg
Niacin	4.2 mg
Digestible polysaccharides	22.9 g
Edible portion	0.9 g
Potassium	155.8 mg
Total retinoids	6.5 µg
Vitamin A total	18.1 µg
Vitamin B1 tiamina	0.0 mg
Vitamin B12 cianocobalamina	0.9 µg
Vitamin B2 riboflavina	0.0 mg
Vitamin B6	0.2 mg
Vitamin C	3.9 mg
Vitamin D	0.9 µg
Vitamin E	1.1 mg