Tuna Rice Salad

328 kcalories, protein 14g, carbohydrate 49g, fat 10 g, saturated fat 2g, fibre 2g, sugar 5g, salt 0.22 g

(SERVES 8)

Keeps well for up to 3 days in the fridge

• approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)
• 400g tuna in springwater
• 200g frozen petits pois , defrosted under the hot tap
• 2 red peppers , peeled with a potato peeler, deseeded and diced
• 3 tomatoes , chopped into small chunks
• 5 spring onions , finely sliced
• bunch flat-leaf parsley , chopped
• large handful stoned green olives , roughly chopped (optional)
• 4 tbsp mayonnaise
• juice 1 lemon
• 2 tbsp extra-virgin olive oil

1. The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you’re using them.

1. Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.

Tuna, asparagus & white bean salad

275 kcalories, protein 33g, carbohydrate 26g, fat 5 g, saturated fat 1g, fibre 8g, sugar 6g, salt 1.28 g

Gluten & Dairy Free

(Serves 4)

• 1 large bunch asparagus
• 2 x 200g cans yellow fin tuna steaks in water, drained
• 2 x 400g cans cannellini beans in water, drained
• 1 red onion , very finely chopped
• 2 tbsp capers
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 tbsp tarragon , finely chopped

1. 1.      Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.

1. 2.      Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve.