Traditional “Summer” Rice Salad

Courtesy of Fina Scroppo, author of "The Healthy Italian"



  • 1 cup uncooked long-grain brown rice
  • 1 can (6 oz/70 g) flaked light tuna (skipjack or yellowfin preferably) in water, drained
  • 2 slices reduced-sodium extra lean deli-style prosciutto cotto or ham, chopped (about 1.2 oz/35 g)
  • 12 sweet pickled onions, halved
  • 3/4 cup marinated artichoke hearts, drained and chopped
  • 1/2 cup red or yellow peppers or combined
  • 1/3 cup black olive slices, rinsed and drained
  • 3 tbsp. chopped fresh Italian (flat-leaf) parsley



  • 2 tbsp extra virgin olive oil
  • 1 tbsp Worcestershire sauce
  • Juice of 1/2 lemon
  • Freshly ground black pepper to taste

Cooking Instructions:

Cook rice in a medium pot according to package directions. Drain and let cool.

In a large bowl, combine rice, tuna, prosciutto cotto, onions, artichoke hearts, red peppers, olives and parsley. Toss until well combined.

Whisk together all dressing ingredients in a small bowl or measuring cup. Pour dressing over rice, mix well. Serve at room temperature or chill for 2 to 4 hours before serving.


If I was following a traditional recipe, I might be adding more cured meats like hotdogs, pickles and fontina cheese, but these indredients are laden with sodium. In fact, you’d be taking in 500 to 600 milligrams more sodium per serving –  that’s about one-third of the daily recommended intake.