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Recipe: Avocado and Tuna Pasta Salad
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
 
Ingredients:
  • 2 oz. shell macaroni
  • 1/4 cup fat-free Italian dressing
  • 1/4 cup fresh basil, chopped
  • 2 clove garlic, finely chopped
  • 1/4 tsp. red pepper flakes, crushed
  • 1/3 Lbs. canned water-packed albacore tuna, drained and flaked
  • 3/4 cup tomatoes\raw, chopped
  • 1 avocado, chopped
  • 1/4 cup red onion\raw, thinly sliced
  • 2 Tbs. black olives, chopped
  • 4 green lettuce leaf
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Cook pasta in a large pan of boiling water 8-10 minutes, or until al dente. Drain. Combine next 4 ingredients in a small bowl. Combine pasta with remaining ingredients, except lettuce, in a large bowl. Pour in dressing and mix gently until well coated. Arrange lettuce leaves onto individual serving plates. Top with salad.
 
Per Serving: calories 183, fat 6.4g, calories from fat 31%, protein 14.1g, cholesterol 12.8mg, dietary fiber 3.1g

Nutrients Exchanges
Calories 183 Milk Exchanges 0.0
Protein 14.1g Vegetable Exchanges 0.6
Carbohydrates 17.9g Fruit Exchanges 0.2
Dietary Fiber 3.1g Bread Exchanges 0.7
Sugar 3.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 6.4g Lean Meat Exchanges 0.0
Saturated Fat 1.3g Very Lean Meat/Protein Exchanges 1.3
Mono-unsaturated Fat 4.0g Fat Exchanges 1.1
Poly-unsaturated Fat 1.1g
% Calories from Fat 31%    
Cholesterol 12.8mg
Sodium 335.0mg
Vitamins Minerals
Vitamin A 68.4IU Calcium 28.7mg
Thiamin (B1) 0.7mg Copper 0.7mg
Riboflavin (B2) 0.7mg Iron 2.1mg
Niacin (B3) 7.7mg Magnesium 40.4mg
Vitamin B6 0.7mg Manganese 0.4mg
Vitamin B12 1.3mcg Phosphorus 123.5mg
Vitamin C 11.5mg Potassium 481.2mg
Vitamin E 1.5IU Selenium 43.5mcg
Folate 42.4mcg Sodium 335.0mg
Pantothenic Acid 0.7mg Zinc 1.0mg