Dietitian’s tip:
To make a complete and colorful meal, serve this tuna salad with a blend of cubed cantaloupe, red grapes and strawberry halves.
Number of servings
Serves 4
- Weight management
- Healthy-carb
- Diabetes meal plan
- High-fiber
Ingredients
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 2 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- 1 garlic clove, minced
- 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
For the dressing:
For the salad:
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.
Nutritional analysis per serving
Serving size: About 2 cups
- Calories 391
- Total fat 10 g
- Saturated fat 2 g
- Trans fat 0 g
- Monounsaturated fat 6 g
- Cholesterol 36 mg
- Sodium 175 mg
- Total carbohydrate 46 g
- Dietary fiber 6.5 g
- Total sugars 4 g
- Added sugars 0 g
- Protein 30 g
- Polyunsaturated fat 2 g
- Potassium 373 mg
- Calcium 70 mg
- Magnesium 111 mg
- Vitamin D 0 IU
- Iron 4 mg
