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 make the vinaigrette:

In a small jar or bowl, add oil, lemon juice, vinegar, mustard and minced garlic. Mix well. Set aside.

For the salad:

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente), 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 individual chilled plates. Top each serving with 1/4 of the tuna salad and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 334
Total carbohydrate: 32 g
Cholesterol: 36 mg
Dietary fiber: 5 g
Monounsaturated fat: 2 g
Protein: 29 g
Saturated fat: 2 g
Serving size: About 1 cup
Sodium: 220 mg
Total fat: 10 g

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 3
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1
Protein and dairy: 1