Tuna pasta salad

by thinkia.org.in
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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

  1. Weight management
  2. Healthy-carb
  3. Diabetes meal plan
  4. High-fiber

Ingredients

    For the dressing:

  1. 2 tablespoons extra-virgin olive oil
  2. 2 tablespoons lemon juice
  3. 2 tablespoons red wine vinegar
  4. 1 tablespoon Dijon mustard
  5. 1 garlic clove, minced
  6. For the salad:

  7. 2 cups uncooked whole-wheat bow tie pasta (farfalle)
  8. 2 cans (6 ounces each) unsalted white tuna packed in water, drained
  9. 1/4 cup finely chopped onions
  10. 2/3 cup frozen peas, thawed
  11. 1/8 teaspoon ground black pepper, if desired
  12. 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.

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

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