Tuna pasta salad
Nutrition Facts
Serving Size About 2 cups
Calories 391
| Amount Per Serving | ||
| Monounsaturated fat | 6 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 10 g | |
| Sodium | 175 mg | |
| Cholesterol | 36 mg | |
| Dietary fiber | 6.5 g | |
| Protein | 30 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 start, make the vinaigrette. In a small jar or bowl, add oil, lemon juice, vinegar, mustard and minced garlic. Mix well. Set aside.
Then fill a large pot 3/4 full with water. Bring water to a boil and add the pasta. Cook until tender (al dente) — about 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 each of 4 chilled plates. Top each serving with 1/4 of the tuna salad and serve immediately.