Healthy Lunch: Vegetable & Tuna Pasta Salad

September 5, 2015

This delicious pasta salad recipe is made with zucchini, sun-dried tomatoes, arugula and chunk light tuna, which is lower in mercury than white albacore tuna. For the best flavor, combine the pasta salad with the dressing about 1 hour before serving. If you’re looking for an environmentally sustainable canned tuna option, check the label—tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.

Recipe:

Makes: 6 servings

Serving Size: about 1 1/3 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

DRESSING
1/4 cup extra-virgin olive oil
1/4 cup reduced-sodium chicken broth
1/4 cup red-wine vinegar
3 tablespoons chopped fresh basil or 1 tablespoon dried
2 tablespoons finely chopped shallots
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

PASTA SALAD
8 ounces (about 3 cups) whole-wheat fusilli
3 cups baby arugula
1 cup diced zucchini (about 1 medium)
2 5-ounce cans chunk light tuna, drained
1/2 cup shredded Parmesan cheese
1/4 cup chopped soft sun-dried tomatoes
Freshly ground pepper to taste

PREPARATION

To prepare dressing: Combine oil, broth, vinegar, basil, shallots, salt and pepper in a jar with a tight-fitting lid. Shake until well combined. (Or whisk in a bowl.)

To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, transfer to a large bowl and let cool. Add arugula, zucchini, tuna, cheese, tomatoes, pepper and the dressing; toss to coat.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.

NUTRITION

Per serving: 285 calories; 12 g fat (3 g sat, 8 g mono); 15 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 17 g protein; 3 g fiber; 401 mg sodium; 354 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value)

Carbohydrate Servings: 2

Exchanges: 1/2 starch, 1/2 vegetable, 1 1/2 lean meat, 2 fat

Credit: Eating Well
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