Tuna pasta salad
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.
SERVES 4
Ingredients
2 cups uncooked 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 plates. Top each serving with 1/4 of the tuna salad and serve immediately.
Nutritional Analysis(per serving)Calories 337 Cholesterol 44 mg
Protein 22 g Sodium 694 mg
Carbohydrate 28 g Fiber 5 g
Total fat 15 g Potassium 304 mg
Saturated fat 3 g Calcium 30 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 2
Protein and dairy 1/2
Fats 3
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Meat and meat substitutes 2
Fats 3
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Meats, poultry and fish 1/2
Fats and oils 3
http://www.mayoclinic.com/health/hea...ecipes/NU00570