• Serves
  • 334

Dietician'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 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


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.

Nutritional analysis per serving

Serving size: About 1 cup

  • Calories 334
  • Cholesterol 36 mg
  • Monounsaturated fat 2 g
  • Saturated fat 2 g
  • Sodium 220 mg
  • Total carbohydrate 32 g
  • Dietary fiber 5 g
  • Protein 29 g
  • Serving size About 1 cup
  • Total fat 10 g
  • Fats and oils 1
  • Grains and grain products 2
  • Meats, poultry and fish 3
  • Carbohydrates 2
  • Fats 1
  • Protein and dairy 1
  • Fats 1
  • Meat and meat substitutes 3
  • Starches 2
Last Updated: 07-01-2017
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