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. For variety, top the salad with fresh dill or chives.

Number of servings

Serves 4

Ingredients

  1. 2 cups uncooked whole-wheat farfalle (bow tie pasta)
  2. 2 cans (6 ounces each) unsalted white tuna packed in water, drained
  3. 1/4 cup finely chopped onions
  4. 2/3 cup frozen peas, thawed
  5. 2/3 cup reduced-fat salad dressing
  6. 1/8 teaspoon ground black pepper, if desired
  7. 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
  • Total fat 9 g
  • Cholesterol 28 mg
  • Protein 23 g
  • Monounsaturated fat 2 g
  • Calories 285
Jul. 01, 2011