be_ixf;ym_202109 d_20; ct_50

Tuna pasta salad

Nutrition Facts

Serving Size About 1 cup
Calories 334

Amount Per Serving
Monounsaturated fat 2 g
Saturated fat 2 g
Total fat 10 g
Sodium 220 mg
Cholesterol 36 mg
Dietary fiber 5 g
Protein 29 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Most mayonnaise-based dressings, even fat-free ones, are high in sodium. Using a vinaigrette cuts sodium and adds a small amount of healthy olive oil.

Ingredients

(Serves 4)

For the dressing:

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 garlic clove, minced

For the salad:

  • 2 cups uncooked whole-wheat bow tie pasta (farfalle)
  • 2 cans (6 ounces each) unsalted white tuna packed in water, drained
  • 1/4 cup finely chopped onions
  • 2/3 cup frozen peas, thawed
  • 1/8 teaspoon ground black pepper, if desired
  • 4 cups fresh spinach

Directions

To make the vinaigrette:

In a small jar or bowl, add oil, lemon juice, vinegar, mustard and minced garlic. Mix well. Set aside.

For the salad:

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In a large bowl, combine the cooked pasta, tuna, onions, peas, pepper and vinaigrette. Toss to mix well. Cover and refrigerate until well-chilled, at least 2 hours.

To serve, place 1 cup of spinach on individual chilled plates. Top each serving with 1/4 of the tuna salad and serve immediately.

Last Updated: July 1st, 2017