Saturday, May 14, 2011

Mediterranean Pasta Salad

Lately The Captain has been asking for a tuna and pasta salad.  I came up with this as a one dish dinner - it has protein, healthy oils, lots of vitamins, and fibre, too.  It is delicious and colorful, too.  

Mediterranean Pasta Salad
Makes 2 servings
  • 4 ounces rotini or pasta of choice
  • 12 raw green string beans, washed and ends removed
  • 120g tuna (drained solids from 170g can), approx 4 ounces
  • 1/2 cup artichoke hearts, roughly chopped
  • 1/2 cup sliced black olives
  • 1 tomato, roughly chopped, or several halved grape tomatoes
  • 1/4 cup onion, chopped
  • 2 Tbs lemon juice
  • 2 tsp olive oil
  • 1 garlic clove, minced
  • salt and pepper to taste

  1. Cook pasta to al dente, drain, rinse,  and refrigerate for at least an hour. 
  2. In medium saucepan, bring about 1 cup of water to a boil.  Add green beans and cook for one minute.  Remove immediately from heat, drain and rinse under cold water to stop cooking.  (This is called blanching - it doesn't quite cook them but does bring out the color)
  3. Remove beans from sauce pan and cut them into pieces about 1 inch long.
  4. In large bowl mix tuna, artichoke hearts, olives, tomato, onion, and green beans.  Stir gently to mix.  Add pasta to mixture and stir again.
  5. In a small bowl, mix the lemon juice, olive oil and minced garlic.  Stir to blend, then pour over contents of large bowl.  Stir again.
  6. Divide mixture between 2 bowls or plates, and season with salt and pepper.

Per serving.
Weight Watchers P+ = 10.
Calories 388; Protein 25g; Carbohydrate 56g; Fat 10g; Fibre 9g.


  1. i like this idea! I do not love tuna though so I wonder if I could find a fun substitute!? I love trying new recipes and then playing around and trying to switch them up when I can :)

  2. My wife loves a tuna casserole. This sounds better


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