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.
- 2 cups uncooked whole-wheat farfalle (bow tie pasta)
- 2 cans (6 ounces each) unsalted white tuna packed in water, drained
- 1/4 cup finely chopped onions
- 2/3 cup frozen peas, thawed
- 2/3 cup reduced-fat salad dressing
- 1/8 teaspoon ground black pepper, if desired
- 4 cups 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|
|Total fat||9 g||Total carbohydrate||28 g|
|Saturated fat||1 g||Dietary fiber||6 g|
|Monounsaturated fat||2 g||Protein||23 g|
|Protein and dairy||1/2|
|Meat and meat substitutes||2|
|Grains and grain products||2|
|Meats, poultry and fish||2|
|Fats and oils||1|