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Greek tuna salad jars
heartfoundation.org.au|Helpline 13 11 12

Greek tuna salad jars

1 minute (25 minutes)
Serves 2
  • 250g packet microwaveable steamed rice supergrains (Active Blend) 
  • 4 cos lettuce leaves, coarsely chopped  
  • 185g can tuna, drained and flaked 
  • 1 small red capsicum, chopped  
  • 1 small Lebanese cucumber, chopped  
  • 60g (4) cherry tomatoes, quartered 
  • 1 green shallot, thinly sliced 
  • 1 tablespoon sliced kalamata olives 
  • 2 teaspoons chopped fresh dill 
  • 1 tablespoon lemon juice 
  • 1 tablespoon olive oil  
  • 50g soft feta, crumbled 
  • 2 teaspoons pine nuts, toasted 
  1. Heat rice blend in microwave according to packet directions. Transfer to a bowl. Cool.  
  2. Divide lettuce evenly over base of 2 x 450ml capacity jars or containers. Top evenly with rice blend and tuna.  
  3. Combine capsicum, cucumber, tomatoes, shallot, olives and dill in a bowl. Divide mixture evenly over tuna layer in jars.  
  4. Whisk lemon juice and oil in a small jug with a fork. Season with pepper. Drizzle evenly over salad in each jar.  
  5. Serve sprinkled with feta and pine nuts. 

Tips

  • Salad jars can be prepared completely up to 12 hours ahead. Keep, covered in refrigerator. For easy, spill-proof transport, assemble salads in containers with a screw top lid.
  • Replace microwaveable rice supergrain blend with any unflavoured wholegrain rice blend.
  • Check out the varieties available from the rice section in supermarkets, or substitute plain brown rice, if preferred.

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