Low-Fat Tuna Pasta Salad

I had some extra tuna in the pantry so I decided to make a cold tuna salad to make easy go-to snacks. As you probably know, it’s hard to eat on the go. You don’t always have a microwave handy, so it’s great to have a cold meal that’s travels easily.  While protein bars are always nice to have on hand, sometimes you just want to eat real food. This is a great solution for dieters on the go.

Low-Fat Tuna Pasta Salad

Tuna Pasta SaladIngredients:
3 5oz Cans of  Tuna (I used 3 3oz cans & a 4.5 packet of lemon pepper tuna)
1 Box of Ronzoni Garden Delight Trio Pasta
2 Full Cups of Baby Spinach
1 Chopped Green Pepper
1 Chopped Small Sweet Red Onion
1/2 Box of Frozen Peas
2 Stalks of Celery
1/2 Cup Hellman’s Low Fat Mayo
1 TBS Lemon Juice
1 TBS White Balsamic Vinegar
1/2 Teaspoon Salt
1/2 Teaspoon Stevia
1/2 Teaspoon Paprika
Freshly Ground Pepper

Cook the pasta for 10 minutes. Drain the pasta and run cold water over the pasta in the strainer. Throw the pasta in the bowl, add all the ingredients* and chill for serving.

* NOTE: You can leave out the spinach and mix it together when serving or eating, to keep it super fresh if you plan on eating it as left overs.

Nutrition:

Makes 8 1-Cup Servings for meals or 16 1/2 Cup Servings for snacks. Serve over a bed of greens with balsamic vinegar to turn this into a wonderful salad and to make it even more filling. If you are watching calories, divide the salad into the desired serving sizes to help you manage calories easily.

Nutritional Value

Tuna Pasta Salad

Meal Size – Serving Size: 1 Cup
238 Calories
37.2g Carbohydrates
16.6g Protein
3.2g Fat

Snack Size – Serving Size: 1/2 Cup
119 Calories
18.9 Carbohydrates
8.3 Protein
1.6g Fat

DIET TIP: I hope seeing the nutritional value makes you realize how a tuna salad, which we could easily think is a “high-protein” meal, is not really that high in protein. This is a great snack or meal, but it’s more of a balanced meal – but it’s not truly a high protein meal. If you want to make this salad even lower in calories and higher in protein, use less pasta and more spinach and tuna. 🙂

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on September 15, 2013, in PFOODIE, Recipes & Brands and tagged , , , , . Bookmark the permalink. Leave a comment.

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