Mayo Clinic Health Library

Recipe: Tuna pasta salad

Updated: 07-01-2011

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.

Ingredients

Serves: 4

  • 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
  • Calories: 285
  • Total carbohydrate: 28 g
  • Cholesterol: 28 mg
  • Dietary fiber: 6 g
  • Monounsaturated fat: 2 g
  • Protein: 23 g
  • Saturated fat: 1 g
  • Sodium: 467 mg
  • Total fat: 9 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings