Spanish Tuna Pasta Salad
CAL P/SERVE
406
kJ P/SERVE
1700
FAT P/SERVE
13.7g
SODIUM P/SERVE
446g
If you really don't like blue cheese then either omit it or mix some lemon juice in with the yoghurt. Just be aware that this will give the dish a milder flavour. This dish makes a great lunch or light dinner in the warmer weather.
This recipe is low saturated fat, low sodium, low sugar and high protein.
Ingredients
Salad
- 1 cup dried bow tie pasta
- 8 cherry tomatoes, halved
- 1/4 capsicum, sliced
- 200g can tuna in springwater, drained
- 1 carrot, grated
- 1/4 red onion, sliced
- 1/4 cup corn
- 2 eggs
- 4 olives sliced
- Salt and pepper to taste
Dressing
- 10g blue cheese
- 1/2 cup Greek yoghurt, light
Method
- Cook pasta as per instructions however make sure it is not overcooked, better to be slightly under cooked. Drain, run cold water over pasta and set aside.
- Boil your eggs to your liking, peel and set aside.
- Place tomatoes, capsicum, grated carrot, onion, tuna, corn and pasta in a large mixing bowl, season with salt and pepper.
- Place yoghurt in a small bowl then melt your sliver of blue cheese in microwave for 10 seconds then mix with yoghurt. Add this now to your pasta ingredients and mix with tongs.
- Place in 2 bowls or on 2 plates. Then place the olives and eggs on top of salad.
- Serve immediately.
Nutrition Table
Servings: 2
Serving size:410g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 1700 kJ | 416 kJ |
| 406 Cal | 99 Cal | |
| Protein | 39.5 g | 9.6 g |
| Fat, total | 13.7 g | 3.3 g |
| - Saturated | 4.6 g | 1.1 g |
| Carbohydrate | 27.9 g | 6.8 g |
| - Sugars | 7.7 g | 1.9 g |
| Sodium | 446 mg | 109 mg |
Recipe Books
This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Top 5 Recipes
