This healthy and delicious pasta salad is easy to make for a light lunch, packed lunch or main meal. You can play about with what vegetables you put in it and if you don’t fancy tuna then try salmon, fish sticks, any sliced meats, grated cheese or make it vegetarian adding some extra veg!
Skills Check
Follow a recipe; follow food safety & hygiene rules; tidy away; cut using bridge/claw knife technique safely; use measuring spoons; use a sieve; use a tin opener safely; tearing herbs; garnish
Equipment
Chopping board, sharp knife, sieve, measuring spoons, large bowl, small bowl, large spoon, tin opener, fork
Allergens (Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)
Wheat | Gluten | Mustard | Eggs | Milk | Fish
Ingredients (serves 4):
- 800g cooked pasta (wholemeal pasta will add more fibre)
- 145g tin of tuna in spring water
- 198g tin of sweetcorn
- 3 inch length of cucumber, unpeeled and diced
- 15 cherry tomatoes, quartered or 3 larger ones diced
- 2 tbsp low fat mayonnaise
- 2 tbsp low fat plain yogurt
- Freshly ground black pepper
- Fresh basil to decorate (optional)
Method
- Put the cold pasta in the large bowl.
- Open the tin of tuna and drain using the sieve and add it to the pasta.
- Using a fork, stir well to break up the tuna and make sure it covers all the pasta.
- In the small bowl, mix together the mayonnaise and yogurt. Stir in some ground pepper. Add this to the pasta and tuna mix and stir until well combined.
- Open the sweetcorn and drain. Add this along with the tomatoes and cucumber to the pasta and stir well to make sure everything is mixed thoroughly.
So thinking about Hasta Be Pasta...
Pasta is low in fat and a good source of starchy carbohydrate and fibre. Wholewheat varieties contain 2.5 times more fibre than white, and a diet rich in wholegrain has been shown to lower the risk of diabetes, heart disease and some cancers.
Vegetables are so good for us! Low in fat, sugar and calories and high in vitamins and minerals.
Tuna is a great source of protein, vitamin D, B vitamins and a range of minerals.
Nutritional Information
| Energy | 1452kJ/345kcal | 17% | |
| Low | Fat | 6.4g | 9% |
| Low | Saturates | 1.0g | 5% |
| Low | Sugars | 7.6g | 8% |
| Low | Salt | 0.95g | 16% |
per 605g serving
% of an adult's reference intake
Typical values per 100g: Energy 240kJ / 57kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
