Tuna pasta salad

Ingredients

For the dressing:

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced

For the salad:

• 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

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 391
Total carbohydrate: 46 g
Cholesterol: 36 mg
Dietary fiber: 6.5 g
Monounsaturated fat: 6 g
Protein: 30 g
Saturated fat: 2 g
Serving size: About 2 cups
Sodium: 175 mg
Total fat: 10 g

DASH Eating Plan Servings

Fats and oils: 1 1/2
Grains and grain products: 2
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1 1/2
Protein and dairy: 1
Vegetables: 1/2