Tuesday, March 29, 2011

Tuna Quinoa Salad

Hello everyone....time to share a family favorite.....my mother's creation.  My father loves this salad.  As do two of my children.

I have tried several GF pastas in recreating this salad and found Ancient Harvest Quinoa to be a favorite in texture, flavor and firmness.  Rice pasta mush/crumbles to much.  100% corn pasta is a good choice too.  However, the quinoa pasta is a greater bang for the buck nutritionally.  

The original family recipe used 2 cans of chunk light tuna in water....I now use the low sodium white albacore.  Add salt only if needed to taste...but prefer a dash or two of garlic MRS DASH


    1 package (8oz) Ancient Harvest Quinoa pasta (you could use any pasta...but i prefer this) 1 cup frozen peas 2 cups (one package of bean sprouts) 1 cup diced onion 1 cup chopped celery 1/2 cup mayonnaise ( I used regular......use low fat to reduce fat) 2 cans (6oz each) Tuna....I use Bumble bee very low sodium solid white albacore) 
    Season with a Dash or two of Mrs Dash 


cook pasta to package directions....if using quinoa pasta cook to tender..not al dente....will firm up during fridgeration...if cook to only al dente gets to hard when chilled.
Put frozen peas in strainer. Drain cooked pasta over the peas.
put in large mixing bowl
add other ingredients
Season to taste.

best if served chilled

Serving Size: makes approximately 12 - one cup servings

Number of Servings: 12

Used the recipe calculator on SparkPeople.com to break down the nutrition facts

Nutrition Facts
  Servings Per Recipe: 12
  Serving Size: 1 serving

Amount Per Serving
  Calories 184.9
  Total Fat 7.6 g
      Saturated Fat 1.0 g
      Polyunsaturated Fat 0.0 g
      Monounsaturated Fat 0.0 g
  Cholesterol 15.0 mg
  Sodium 89.0 mg
  Potassium 135.9 mg
  Total Carbohydrate 19.6 g
      Dietary Fiber 2.6 g
      Sugars 1.7 g
  Protein 10.3 g

  Vitamin A 5.6 %
  Vitamin B-12 0.3 %
  Vitamin B-6 2.0 %
  Vitamin C 6.2 %
  Vitamin D 0.0 %
  Vitamin E 2.3 %
  Calcium 1.1 %
  Copper 1.4 %
  Folate 3.1 %
  Iron 4.5 %
  Magnesium 1.4 %
  Manganese 3.5 %
  Niacin 13.8 %
  Pantothenic Acid     0.8 %
  Phosphorus     1.9 %
  Riboflavin 3.9 %
  Selenium 0.7 %
  Thiamin 6.1 %
  Zinc 1.0 %

  Sorry I havent taken a picture will do so soon

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