Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.9% of RDA
• Calories: 38.9% of RDA
• Carbs: 32.5% of RDA
• Fat (total lipid): 42.8% of RDA
• Fiber: 46.3% of RDA
• Fructose: 3.1% of RDA
• Protein: 19.6% of RDA
• Sodium: 35.2% of RDA
• Sugar: 7.1% of RDA
• Vitamin A (IU): 70.5% of RDA
• Vitamin B6: 27.0% of RDA
• Vitamin C: 20.8% of RDA
• Iron: 0.9% of RDA
• Magnesium: 46.7% of RDA
• Manganese: 12.1% of RDA
• Niacin: 43.8% of RDA
• Potassium: 17.6% of RDA
• Zinc: 16.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE PASTA
1.
Cook pasta according to directions on package.
2.
Drain pasta and cool under cold running water so it doesn't get mushy.
PREPARING THE TUNA
3.
While the pasta is cooking, in a large pan, lightly coat the bottom with olive oil. Add the diced tuna and cook for 7-9 minutes, or until tuna is cooked through.
4.
Set aside to cool.
PREPARING PASTA SALAD
5.
In a large bowl, whisk oil, lemon zest and juice and 1/2 tsp. salt.
6.
Add pasta to bowl with dressing.
7.
Add tuna, olives, onion and parsley and toss well.
8.
Let cool to room temperature or chill, season with salt and pepper, if desired, and serve.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free fusilli (dry) for fusilli (dry).
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free fusilli (dry) for fusilli (dry).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 778
Protein 22.0 g
Carbohydrates 89.3 g
Iron 0.17 mg
Fiber 13.0 g
Calcium 8.71 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
