This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Cups of Fruits and Vegetables per Serving: ½
¼ cup bottled fat-free Italian dressing
¼ cup fresh basil, chopped
2 cloves garlic, minced
¼ teaspoons red pepper flakes, crushed
1 6-oz. can water-packed tuna, drained and flaked
¾ cup diced tomatoes
½ ripe avocado, diced
¼ cup red onion, thinly sliced
2 tablespoons black olives, chopped
4 green leaf lettuce leaves
In a large saucepan, cook the pasta according to the package directions. Drain, then rinse briefly under cold water. Drain.
In a small bowl, combine the Italian dressing, basil, garlic, and crushed red pepper. In a large bowl, combine the pasta, tuna, tomato, avocado, red onion, and olives. Add the dressing and toss until evenly coated. Line plates with the lettuce leaves and spoon the salad on top.
Each serving provides: An excellent source of vitamin A, folate, and a good source of vitamin C, magnesium, potassium and fiber.
Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
|Nutritional Information per Serving|
|Calories: 295||Carbohydrates: 41g|
|Total Fat: 6.4g||Cholesterol: 18mg|
|Saturated Fat: 1.1g||Dietary Fiber: 5g|
|% of Calories from Fat: 19%||Sodium: 363mg|