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Tuna Pasta Salad

Consuming fish high in omega-3 fat such as tuna can increase levels of healthy HDL cholesterol and improve insulin sensitivity. Enjoy this scrumptious salad with sprouted grain toast.

Makes 8 servings. Total preparation time: 5 minutes.


1. In a large bowl, whisk together Dijon mustard, lemon juice, lemon zest, hot sauce, parsley, tarragon, onions, capers and mayonnaise substitute.

2. Add cooked pasta, tuna, bell pepper, green beans, peas, celery, and tomatoes, and toss. Top with pine nuts.

Per serving: 273 calories, 2g total fat, 0g saturated fat, 13mg cholesterol, 335mg sodium, 145mg potassium, 55g total carbohydrate, 10g dietary fiber, 14g protein



1 tablespoon Dijon mustard
2 lemons, juiced and zested
1⁄4 teaspoon hot sauce or 1⁄8 teaspoon black pepper or crushed red pepper
1⁄4 cup chopped fresh parsley or basil
1⁄2 tablespoon tarragon
4 green or red onion, diced
2 tablespoons capers
1 tablespoon Vegenaise mayonnaise substitute
14-ounce canned tuna in water, or 1 pound ahi tuna, seared and sliced
4 cups cooked whole grain fusili, penne or bowtie pasta
1 diced bell pepper or 2 diced carrots
1 cup frozen green beans, thawed and diced
1⁄2 cup frozen peas, thawed
3 celery ribs, diced
1 cup cherry tomatoes, halved
Roasted pine nuts for garnish, optional

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy frozen pasta and vegetables. Warm and toss with diced celery, red onion and canned tuna or seared ahi and serve with lemon wedge. Drizzle with olive oil and top with capers and fresh parsley or basil for extra flavor. Enjoy!