Spanish Tuna Pasta Salad

Spanish Tuna Pasta Salad

This 400 calories salad has another dimension with a blue cheese dressing. Don't worry, it only has a slither of blue cheese which really lifts the dish.

CAL P/SERVE
406
kJ P/SERVE
1700
FAT P/SERVE
13.7g
CARBS P/SERVE
27.9g
PROTEIN P/SERVE
39.5g
SUGAR P/SERVE
7.7g
SODIUM P/SERVE
446g
FAT
%
3.3%
ENERGY RDI%
19.5%

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

  1. 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.
  2. Boil your eggs to your liking, peel and set aside.
  3. Place tomatoes, capsicum, grated carrot, onion, tuna, corn and pasta in a large mixing bowl, season with salt and pepper.
  4. 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.
  5. Place in 2 bowls or on 2 plates. Then place the olives and eggs on top of salad.
  6. 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

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards