Recipe: Tuna Tomato Pasta Salad

Tuna contains healthy fats such as omega-3 and is high in protein so it’s perfect for anyone wanting to lose weight.

This is a very quick and delicious salad. You can use a flavoured tuna if you like or even swap the tuna for canned salmon.

CAL P/SERVE: 325
kJ P/SERVE: 1360
FAT P/SERVE: 6.8g
CARBS P/SERVE: 30.4g
PROTEIN P/SERVE: 30.6g
SUGAR P/SERVE: 5.4g
SODIUM P/SERVE: 488g
FAT: 1.9%
ENERGY RDI%: 15.6%

Ingredients

  • 1 cup pasta, sprial
  • 1 x 425g tin tuna drained.
  • 1/4 red capsicum, chopped
  • 1 large tomato, chopped
  • 8 green beans
  • 1/2 cup butter beans or cannellini beans, drained and rinsed
  • 1/2 cup corn
  • 1 tbsp. sliced black olives
  • 1/2 avocado chopped
  • Drizzle of olive oil
  • Splash of balsamic vinegar

Method

  1. Cook pasta as per instructions, however you want a firm texture so 1 minute less would be preferrable. The last minute add the green beans to the water. Drain and set aside.
  2. Drain your tuna and place in a large mixing bowl. Add capsicum, butter beans, corn, tomato and pasta, season with cracked pepper then drizzle a little olive oil and balsamic vinegar.
  3. Place in 2 bowls then add the avocado and olives.

Nutrition Table

Servings: 2    Serving size:   350g
Average Serve Average 100g
Energy 1360 kJ 389 kJ
325 Cal 93 Cal
Protein 30.6 g 8.7 g
Fat, total 6.8 g 2.0 g
– Saturated 1.4 g 0.4 g
Carbohydrate 30.4 g 8.7 g
– Sugars 5.4 g 1.6 g
Sodium 488 mg 140 mg

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