food
Tuna and Walnut Pasta Salad Recipe
Mother’s Day is a day to pamper Mom. Give her a break with this simple and delicious Tuna and Walnut Pasta Salad recipe from California Walnuts. With minimal cooking and preparation required, kids or Dad can make this for Mom on her special day. You’ll love this recipe because you likely have most of the ingredients in your pantry. This salad tastes great the day it's made and even better the next day so make it ahead of time to give the flavors time to blend.
This recipe also provides your family the gift of stealth nutrition with these all-star powerhouse ingredients. Did you know that:
- Creamy yogurt is packed with protein and calcium. Plus regularly eating yogurt each week can reduce your risk of developing type 2 diabetes and help you manage your weight.
- Crunchy walnuts add protein, omega 3 fatty acids and plenty of antioxidants to keep your heart healthy and lower your risk of heart disease.
- Tuna, like walnuts, are good source of omega-3 fatty acids and protein.
Give this refreshing salad a try for Mother’s Day. Getting the kids involved increases their interest in trying new foods even if it’s just topping the pasta salad with walnuts just before serving. Happy Mother’s Day to all moms on MomItForward!
Tuna and Walnut Pasta Salad
Serves 4
Ingredients:
1 cup nonfat Yogurt
3 tablespoons white wine or cider Vinegar
3 tablespoons chopped black Olives
1 tablespoon chopped fresh Thyme OR 1 teaspoon dried thyme
1 clove Garlic, minced
Salt and pepper to taste
10 ounces. Fusilli (corkscrew), penne, or other large pasta shape
1 (6 1/8 ounce.) can water-packed Tuna
1/2 cup California Walnuts
1/4 cup thinly sliced roasted, peeled Red Peppers (packed in jars) or sliced fresh Red Peppers
2 tablespoons chopped Parsley (or Basil, which my family prefers)
Preparation:
1. To make the dressing, in a small bowl, place the yogurt, vinegar, olives, thyme and garlic. Stir to combine, then season with salt and pepper to taste. Set aside.
2. Cook the pasta in boiling salted water according to package directions. Drain in a colander.
3. Drain tuna and place in a large bowl with the walnuts and peppers and toss to combine.
4. Add the dressing to the pasta and tuna mixture. Stir to coat the ingredients evenly.
5. Sprinkle with parsley or basil before serving.
Many thanks to California Walnuts for sharing this recipe and delicious picture. A print version of this recipe is at HealthyEating.org
Nutrient Information:
Calories: 459, Total Fat: 12 g, Saturated Fat: 1 g, Polyunsaturated Fat: 8 g, Sodium: 252 mg, Carbohydrates: 61 g, Protein: 26 g, Fiber: 4 g, Vitamin A: 535 IU, Calcium: 157 mg
What’s your favorite way to add nuts to a meal?
Trina Robertson, MS, RDN is a registered dietitian nutritionist with a master’s degree in nutrition. As a HealthyEating.org Mom she shares her positive approach to healthy eating with the goal of inspiring others to prepare and enjoy foods from all the food groups. As a Project Manager with the Dairy Council of California, Trina develops, evaluates and promotes nutrition education materials for students and adults. At home she enjoys cooking and sharing meals with her family. Her most rewarding accomplishment is that her boys are good eaters and are learning to cook. Follow Trina on Twitter @TrinaR_RD and find more Healthy Eating ideas on Facebook and Pinterest.
Trina Robertson
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