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Easy Penne and Tuna Salad
Easy Penne and Tuna Salad
Dairy Free
Health score
28%
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Lunch
Main Course
Main Dish
Dinner
45 min.
Preparation time
Gaps: no
Total: 45 min.
4
Servings
Serve: 4 persons
Weight Per Serving: 1126g
Price Per Serving: 1.04$
264kcal
Nutrition
Calories: 264kcal
Protein: 26.21%
Fat: 16.81%
Carbs: 56.98%
Suggestions
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Ingredients
2
cups
arugula
coarsely chopped
1
tablespoon
capers
drained
1
tablespoon
olive oil
extra-virgin
6
ounces
penne pasta
uncooked
1
large
bell pepper
red
2
tablespoons
red wine vinegar
2.3
teaspoons
salt
divided
0.3
cup
shallots
thinly sliced
7.8
ounce
premium tuna
packed in oil (such as ortiz), drained and flaked
4
quarts
water
Equipment
bowl
baking sheet
sauce pan
aluminum foil
broiler
ziploc bags
Directions
Preheat broiler.
Cut bell pepper in half lengthwise; discard seeds and membranes.
Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened.
Place in a zip-top plastic bag; seal.
Let stand 15 minutes. Peel and chop.
Bring 4 quarts water and 2 teaspoons salt to a boil in a large saucepan. Cook pasta according to package directions, omitting additional salt and fat.
Drain and rinse with cold water; drain well.
Combine bell pepper, pasta, remaining 1/4 teaspoon salt, arugula, and remaining ingredients in a large bowl; toss well.
Nutrition Facts
Calories
264kcal
Protein
26.21%
Fat
16.81%
Carbs
56.98%
Properties
Glycemic Index
34
Glycemic Load
13.95
Inflammation Score
-9
Nutrition Score
19.656956672668%
Flavonoids
Luteolin
0.25mg
Isorhamnetin
0.43mg
Kaempferol
6.12mg
Quercetin
4.34mg
Nutrients
percent of daily need
Calories:
264.15kcal
13.21%
Fat:
4.88g
7.51%
Saturated Fat:
0.76g
4.78%
Carbohydrates:
37.24g
12.41%
Net Carbohydrates:
34.32g
12.48%
Sugar:
4.23g
4.7%
Cholesterol:
19.9mg
6.63%
Sodium:
1541.18mg
67.01%
Alcohol:
0g
100%
Alcohol %:
0%
100%
Protein:
17.13g
34.26%
Selenium:
64.63µg
92.33%
Vitamin C:
55.29mg
67.01%
Vitamin B3:
6.68mg
33.41%
Vitamin A:
1555.87IU
31.12%
Manganese:
0.53mg
26.5%
Vitamin B12:
1.42µg
23.68%
Vitamin B6:
0.42mg
20.77%
Phosphorus:
181.64mg
18.16%
Copper:
0.34mg
16.88%
Vitamin K:
15.78µg
15.03%
Magnesium:
58.44mg
14.61%
Fiber:
2.92g
11.68%
Iron:
2.07mg
11.52%
Folate:
43.91µg
10.98%
Potassium:
368.95mg
10.54%
Vitamin E:
1.45mg
9.65%
Zinc:
1.28mg
8.53%
Calcium:
73.71mg
7.37%
Vitamin B2:
0.12mg
7.06%
Vitamin B1:
0.09mg
6.04%
Vitamin B5:
0.48mg
4.82%
Vitamin D:
0.66µg
4.42%
Lunch
Main Course
Main Dish
Dinner
Dairy Free
Pescatarian
Source:
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples