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Tuna pasta salad

Aug. 25, 2013 @ 12:00 AM

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.

Serves 4


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

Calories: 285

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