Escrito por el personal de Mayo Clinic

Consejo del dietista:

To make a complete and colorful meal, serve this tuna salad with a blend of cubed cantaloupe, red grapes and strawberry halves.

Número de porciones

4 porciones

Ingredientes

    For the dressing:

  1. 2 tablespoons extra-virgin olive oil
  2. 2 tablespoons lemon juice
  3. 2 tablespoons red wine vinegar
  4. 1 tablespoon Dijon mustard
  5. 1 garlic clove, minced
  6. For the salad:

  7. 2 cups uncooked whole-wheat bow tie pasta (farfalle)
  8. 2 cans (6 ounces each) unsalted white tuna packed in water, drained
  9. 1/4 cup finely chopped onions
  10. 2/3 cup frozen peas, thawed
  11. 1/8 teaspoon ground black pepper, if desired
  12. 4 cups fresh spinach

Instrucciones

To start, make the vinaigrette. In a small jar or bowl, add oil, lemon juice, vinegar, mustard and minced garlic. Mix well. Set aside.

Then fill a large pot 3/4 full with water. Bring water to a boil and add the pasta. Cook until tender (al dente) — about 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 each of 4 chilled plates. Top each serving with 1/4 of the tuna salad and serve immediately.

Análisis nutricional por porción

Porción: About 2 cups

  • Calorías 391
  • Grasa total 10 g
  • Grasa saturada 2 g
  • Grasa trans 0 g
  • Grasa monoinsaturada 6 g
  • Colesterol 36 mg
  • Sodio 175 mg
  • Carbohidrato total 46 g
  • Fibra dietética 6.5 g
  • Azúcares totales 4 g
  • Azúcares añadidos 0 g
  • Proteína 30 g
  • Polyunsaturated fat 2 g
  • Potasio 373 mg
  • Calcio 70 mg
  • Magnesium 111 mg
  • Vitamin D 0 IU
  • Iron 4 mg
June 26, 2024