Lemony Tuna Cucumber Salad

• 140 g, drained very well — Canned light tuna in water, drained
• 100 g, safely chilled — Cooked long-grain brown rice
• 120 g, diced — Cucumber with peel
• 80 g (about 1/2 cup) — Canned chickpeas, drained and rinsed
• 100 g, halved — Raw cherry tomatoes
• 25 g, sliced — Pitted black olives
• 55 g (about 1/4 cup) — Plain nonfat Greek yogurt
• 15 g (1 tbsp) — Fresh lemon juice
• 0.8 g (about 1/2 tsp) — Dried oregano leaves
• 4 g (1 tbsp), chopped — Fresh chives
• 0.2 g (small pinch) — Fine salt
• 0.3 g (about 1/8 tsp) — Ground black pepper

Method

1. 1Measure ingredients: Whisk the lemon dressingMeasure nonfat greek yogurt, lemon juice, oregano, chives, and salt using the quantities in the ingredient list. Complete any stated draining, chopping, slicing, or drying, and keep these items beside clean equipment.Look for: The named ingredients are measured, prepared, and ready to use.
2. 2Whisk the lemon dressingWhisk Greek yogurt, lemon juice, oregano, chives, salt, and black pepper in a cold bowl for 45 seconds until smooth.45 secLook for: The dressing is thin enough to coat but has no separated liquid or herb clumps.Safety: Keep dairy cold and use clean utensils.
3. 3Fold the tuna, rice, and chickpeasAdd tuna, safely chilled brown rice, and chickpeas to the dressing.Look for: This cooking stage is complete and the food is ready for the next action.
4. 4Fold for 45 secondsFold for 45 seconds, breaking the tuna into large flakes while leaving chickpeas whole.45 secLook for: Tuna, rice, and chickpeas are evenly coated and the tuna remains visibly flaky.Safety: Use rice chilled within 2 hours of cooking, open tuna only at assembly, and refrigerate promptly.
5. 5Prepare the serving areaSet out the serving bowl, plate, jar, or container named in the method, and place every prepared component within reach before assembling.Look for: The serving dish and every prepared component are within reach.
6. 6Add crisp vegetablesFold in cucumber, tomatoes, and olives for 30 seconds, then refrigerate for 5 minutes and serve cold.5 minLook for: Vegetables remain crisp, no water pools at the edge, and the salad is chilled throughout.Safety: Discard the salad after more than 2 hours above 40°F.