Easy Penne and Tuna Salad

Dairy Free
Health score
28%
Easy Penne and Tuna Salad
45 min.
4
264kcal

Suggestions

Ingredients

  • cups arugula coarsely chopped
  • tablespoon capers drained
  • tablespoon olive oil extra-virgin
  • ounces penne pasta uncooked
  • large bell pepper red
  • 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
  • quarts water 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • aluminum foil
  • broiler
  • ziploc bags

Directions

  1. Preheat broiler.
  2. Cut bell pepper in half lengthwise; discard seeds and membranes.
  3. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened.
  4. Place in a zip-top plastic bag; seal.
  5. Let stand 15 minutes. Peel and chop.
  6. 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.
  7. Drain and rinse with cold water; drain well.
  8. Combine bell pepper, pasta, remaining 1/4 teaspoon salt, arugula, and remaining ingredients in a large bowl; toss well.

Nutrition Facts

Calories264kcal
Protein26.21%
Fat16.81%
Carbs56.98%

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%
Source:My Recipes