Tuna and Sliced Pepper Pasta Salad with a Light Ranch Dressing

No mercury worries with albacore tuna from the Pacific Northwest Raincoast Trading

No mercury worries with albacore tuna from the Pacific Northwest
Raincoast Trading

Here’s a   lip-smacking change from sandwiches and  a  delicious way to meet your protein quota at lunch.   Enjoy it with a glass of  low fat milk or yogurt for dessert for a bigger protein hit.

As a timesaver, cook extra pasta at dinner and  chop the vegetables while the pasta is cooking. If you like you can  substitute a bottled light  ranch dressing in a pinch.

Tuna and Sliced Pepper Pasta Salad with  a Light  Ranch Dressing

Makes  4 servings.

1/2 pound (250 grams) whole wheat  stout pasta (fusilli, shells, penne or macaroni)
2/3 cup (150 mL)  buttermilk
1/4  cup (50 mL) light mayonnaise
2  tbsp (25 mL) fresh  lemon juice
2 tsp (10 mL)  Dijon mustard
1/4 cup (50 mL) chopped fresh herbs (parsley, dill, basil, chives etc.)
Salt and freshly ground pepper to taste
1 large red pepper, sliced thinly
1/2 cup (125 mL) chopped celery
1 7-oz (198- gram) can  water-packed tuna, rinsed, drained and coarsely flaked

Cook pasta according to package directions. Drain and rinse with cold water.

In a small bowl, mix together buttermilk, mayonnaise, lemon juice,  mustard, and herbs. Season to taste with salt and pepper.

In a large bowl, toss pasta,    red pepper,   celery, and tuna together.   Pour buttermilk dressing over the salad and toss well.  Season with salt and pepper, to taste.

Per serving nutritional information:
Calories: 343
Protein: 22 grams
Fat:  8 grams
Saturated Fat: 2 grams
Carbohydrate: 47 grams
Dietary Fibre: 6 grams
Sodium: 350 milligrams

© Rosie Schwartz

Tags: , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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