Name: Pasta, Tuna & Roasted Pepper Salad
Cook time: 20 min
Total time: 30 min
Ingredients: 1 6-ounce can chunk light tuna in water, drained (see Note); 1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided; 0.5 cup finely chopped red onion or scallions; 2 tablespoons capers, rinsed, coarsely chopped if large; 2 tablespoons nonfat plain yogurt; 2 tablespoons chopped fresh basil; 1 tablespoon extra-virgin olive oil; 1.5 teaspoons lemon juice; 1 small clove garlic, crushed and peeled; 0.125 teaspoon salt, or to taste; Freshly ground pepper, to taste; 6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)

Pasta, Tuna & Roasted Pepper Salad

4.0

(4)

4 Reviews

The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.

By Ruth Cousineau

Updated on January 29, 2020

Cook Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

4 servings, about 1 cup each

Nutrition Profile:

Diabetes Appropriate Healthy Aging Heart Healthy High-Protein Low Added Sugars Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

1 6-ounce can chunk light tuna in water, drained (see Note)
1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided
½ cup finely chopped red onion or scallions
2 tablespoons capers, rinsed, coarsely chopped if large
2 tablespoons nonfat plain yogurt
2 tablespoons chopped fresh basil
1 tablespoon extra-virgin olive oil
1 ½ teaspoons lemon juice
1 small clove garlic, crushed and peeled
⅛ teaspoon salt, or to taste
Freshly ground pepper, to taste
6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)

Directions

Put a large pot of lightly salted water on to boil.
Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.
Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3 cup red peppers in a blender or food processor. Puree until smooth.
Cook pasta until just tender, 10 to 14 minutes or according to package directions. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat.

Tips

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition Facts (per serving)

258	Calories
5g	Fat
39g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 258
% Daily Value *
Total Carbohydrate 39g	14%
Dietary Fiber 6g	21%
Total Sugars 3g
Protein 16g	32%
Total Fat 5g	7%
Saturated Fat 1g	4%
Cholesterol 16mg	5%
Vitamin A 685IU	14%
Vitamin C 19mg	21%
Folate 33mcg	8%
Sodium 476mg	21%
Calcium 73mg	6%
Iron 3mg	16%
Magnesium 77mg	18%
Potassium 228mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.