Tuna pasta salad
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. For variety, top the salad with fresh dill or chives. Recipe courtesy of the Mayo Clinic.
2 c. uncooked whole-wheat farfalle (bow tie pasta)
2 cans (6 oz. each) unsalted white tuna packed in water, drained
1/4 c. finely chopped onions
2/3 c. frozen peas, thawed
2/3 c. reduced-fat salad dressing
1/8 tsp. ground black pepper, if desired
4 c. fresh spinach
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 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, salad dressing and pepper. 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.
Nutritional analysis per serving
Serving size: About 1 cup
Sodium: 467 mg
Total fat: 9 g
Total carbohydrate: 28 g
Saturated fat: 1 g
Dietary fiber: 6 g
Monounsaturated fat: 2 g
Protein: 23 g
Cholesterol: 28 mg