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Most mayonnaise-based dressings, even fat-free ones, are high in sodium. Using a vinaigrette cuts sodium and adds a small amount of healthy olive oil.

Serves 4

To make a complete and colorful meal, serve this tuna salad with a blend of cubed cantaloupe, red grapes and strawberry halves.

To start, make the vinaigrette. In a small jar or bowl, add oil, lemon juice, vinegar, mustard and minced garlic. Mix well. Set aside.

Then fill a large pot 3/4 full with water. Bring water to a boil and add the pasta. Cook until tender (al dente) — about 10 to 12 minutes — or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In a large bowl, combine the cooked pasta, tuna, onions, peas, pepper and vinaigrette. Toss to mix well. Cover and refrigerate until well chilled, at least 2 hours.

To serve, place 1 cup of spinach on each of 4 chilled plates. Top each serving with 1/4 of the tuna salad and serve immediately.

For the dressing:

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced

For the salad:

• 2 cups uncooked whole-wheat bow tie pasta (farfalle)
• 2 cans (6 ounces each) unsalted white tuna packed in water, drained
• 1/4 cup finely chopped onions
• 2/3 cup frozen peas, thawed
• 1/8 teaspoon ground black pepper, if desired
• 4 cups fresh spinach

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving