A diabetic friendly salad packed with protein.


  • 1 tbs olive oil

  • ½ red capsicum, roughly chopped

  • ½ small red onion, finely chopped

  • 100g sugar snap peas, halved diagonally

  • 250g frozen chopped spinach

  • 250g cherry tomatoes, halved

  • 3 cups (510g) cooked long-grain brown rice, heated

  • 2 x 180g cans tuna in springwater, drained, flaked

  • Lemon wedges to serve


  • 1.

    Heat the oil in a large non-stick frying pan over medium-high heat. Cook the capsicum, onion and sugar snap peas, stirring, for 3-4 minutes or until softened.

  • 2.

    Meanwhile, heat the spinach following packet instructions.

  • 3.

    Add the tomato to the capsicum mixture and cook for a further minute or until heated

  • 4.

    Through. Gently toss through the spinach, rice and tuna. Season with salt and pepper. Serve with the lemon wedges.

  • Tip:

  • 1.

    Leftover Lunch: This rice salad is just as delicious cold the next day. Or for something more indulgent, sprinkle over ½ cup (60g) 50% less-fat grated tasty cheese and place under the grill until the cheese is golden and melted for 1 ProPoints value per serve.

  • Note:

  • 1.

    Please check with your doctor, dietitian, or diabetes educator as to the suitability of this information for your diabetes management.


Recipe provided by Weight Watchers. Each recipe has been developed by a team of qualified nutritionists based on Weight Watchers' scientifically proven and award winning ProPoints system. 

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