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Zesty Tuna and Brown Rice Lettuce Boats

Nutritional Information


Total Fat g

Cholesterol mg

Sodium mg

Total Carbohydrates g

Protein g

Instant and frozen foods aren’t always bad. Look for whole foods, like brown rice, prepared without additives.



Serving Size

4 lettuce boats

Prep Time

15 minutes

Cook Time

0 minutes


  • ¼ avocado
  • 1 teaspoon minced garlic
  • 2 teaspoons apple cider vinegar
  • 1 tablespoon fresh lime juice
  • 1 tablespoon fresh cilantro, chopped
  • Pinch black pepper
  • Pinch sea salt
  • ½ tablespoon water
  • 3 ounces chunk light tuna, canned in water
  • 8 grape tomatoes, quartered
  • ¼ cup finely minced yellow onion
  • ½ cup instant brown rice or frozen, precooked, thawed brown rice
  • 4 outer romaine leaves or other greens


  1. In a small food processor, puree avocado with garlic, vinegar, lime juice, cilantro, black pepper, sea salt, and water until smooth.
  2. Toss with tuna, tomatoes, onion, and brown rice.
  3. Fill romaine leaves or other greens with mixture, roll up, and enjoy.


Recipe: Cynthia Sass, M.P.H., R.D. Photo: George Karabotsos.

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