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.

Serves 4

Ingredients:

  • 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

Directions:

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 carbohydrate: 28 g
  • Dietary fiber: 6 g
  • Sodium: 467 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 2 g
  • Total fat: 9 g
  • Cholesterol: 28 mg
  • Protein: 23 g
  • Calories: 285
  • Fats and oils: 1
  • Grains and grain products: 2
  • Meats poultry and fish: 2
  • Carbohydrates: 2
  • Fats: 1
  • Protein and dairy: 1/2
  • Fats: 1
  • Meat and meat substitutes: 2
  • Starches: 2
Last Updated: 2011-07-01
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