Tuna pasta salad - Mayo Clinic
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Print Products and services By Mayo Clinic Staff 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. Number of servings
Serves 4 High FiberHealthy carb 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. Nutritional analysis per serving
Serving size About 1 cup
Calories 334Total fat 10 gSaturated fat 2 gTrans fat 0 gMonounsaturated fat 2 gCholesterol 36 mgSodium 220 mgTotal carbohydrate 32 gDietary fiber 5 gTotal sugars 3 gAdded sugars 0 gProtein 29 g DASH Eating Plan Servings
Grains and grain products 2 Fats and oils 1 Meats, poultry and fish 3 DASH diet: Recommended servings Sample DASH menus Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 1 Fats 1 Carbohydrates 2 Diabetes Meal Plan Choices
Meat and meat substitutes 3 Fats 1 Starches 2 ShareTweet July 01, 2017 Advertisement
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