May 30, 2011

Mayo-less Tuna Salad



Don't like mayonnaise? Then you'll love this salad made with canned tuna, arugula, capers and pasta topped with shaved Parmigiano Reggiano, olive oil and vinegar. Delicious, satisfying and perfect for lunch - it's tuna salad all grown up!

This salad comes together in minutes and it's a great way to make canned tuna a little fancier. This would also work with canned salmon or crab meat instead, any pasta shape would do.



Mayo-less Tuna Salad
Gina's Weight Watcher Recipes
Servings: 2 Size: 1/2 of recipe Old Points: 6 pts Points+: 7 pts
Calories: 271.7 • Fat: 10.7 gCarb: 22.9 g • Fiber: 3.5 g Protein: 24.6 g • Sugar: 1.4
Sodium: 462.9

Ingredients:
  • 5 oz canned albacore tuna, drained
  • 1 tbsp capers, drained
  • 1 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 2 cups arugula
  • 1 cup cooked pasta (from 2 oz dry)
  • fresh black pepper
  • .5 oz fresh shaved parmesan

Directions:

In a large bowl toss tuna with capers, oil, vinegar, arugula, pasta and pepper. Divide on two plates and top with shaved parmesan.

45 comments :

  1. Very cool! I love lemon, arugula and capers with tuna. Haven't tried it with pasta. My family usually does tuna with rice and mayo :)

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  2. I love tuna with red wine vinegar. YUM

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  3. The pasta makes this a bit more satisfying, but if you are eating low carb you can leave the pasta out.

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  4. Looks so yummy! Being bookmarked :)

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  5. YUM! I am going to try this ASAP. We love tuna salad.

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  6. This will be a popular recipe, so many people despise mayo.

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  7. Just had this for lunch and it was as delicious as it is easy to make. I started Weight Watchers a few weeks ago, but only discovered your website very recently. Ever since, I've only cooked your recipes because the balance of health, flavor and points seems just right to me (I often find the Weight Watchers recipes cut back too much on flavor and ingredient combinations to save points). Thank you so much for putting the time and effort into creating and sharing these wonderful dishes with us all. You're an inspiration!

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  8. Will this be good refrigerated and eaten later?

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  9. Have you tried this with chicken? Think it might be a nice option since I don't enjoy tuna.

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  10. yum!! This sounds wonderful! I would substitute whole wheat pasta and then nearly the entire meal becomes a filling food meal for Weight Watcher's (except the cheese...not sure about the capers)...sounds wonderful!

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  11. YUM! I just made a tuna salad. Too. Next time I will have to try this one out.

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  12. Jenniferia - I know! I figured the name will appeal to people who hate mayo!

    Sophia - Thanks so much, and I am so happy you enjoyed it! Sacrificing flavor is not an option!

    Tina, yes but I would add the arugula when you are ready to eat it so if you take this to work, I would probably bring the arugula in a zip lock bag.

    Cat - yes, you could also use low carb or brown rice pasta.

    I usually make this with tuna but I also enjoy it with roast beef so I am sure chicken would be good.

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  13. Having been severely traumatized as child from that infernal, infamous baked tuna casserole topped with crushed potato chips (as a condiment, no less), and tuna salads of various sort drenched with mayo, I bore no prejudice to trying your beautiful salad. Yes, this delicious mixture of arugula, tuna and pasta was refreshing and pleasing to the palate. A perfect meal for the warm days of summer. I used Dreamfields Pasta ( 5g digestible carbs per serving) for my family members who are carb conscious. We were in a blissful state of contentment. Thank you for this recipe. The salad, itself, opens up so many possibilities for different protein sources. Can't wait to have it again.

    Kudos, Gina!

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  14. So happy a simple tuna salad put you in a state of blissful contentment! I think you would love my tuna casserole which is made from scratch... no canned soup, no potato chips! :)

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  15. First time poster here. I am having this for lunch today at it is tasty. Since I am a Maryland girl, I added Old Bay to season it. Yum! Cannot wait to try out more recipes from this site.

    -Vanessa F.

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  16. That salad looks great! I am always looking for unique recipes for tuna - I am definitely going to try this one.

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  17. Could you substitute something for the arugula? I have all of the ingredients except for that.

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  18. Vanessa, I bet that had a nice kick!

    Jason, any baby greens would work such as spinach or a blend.

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  19. This tuna salad looks delish! Whenever I want a quick lunch, I always go for canned tuna, but never knew of any interesting ways to prepare it. This idea's great!

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  20. This is perfect for me seeing as how I'm a mayo hater! Love how healthy delicious it is!

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  21. I love tuna salads with olives, capers, butter lettuce, artichoke hearts, hard boiled eggs, anchovies, and of course tuna... but not just any tuna, ventresca tuna (aka: tuna belly!)

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  22. WOW! I made this for din, added more tuna because I was post-workout and craving protein, was DELISH! I actually used two tablespoons of my fave salad dressing in place of oil and red wine vinegar. THANKS GINA! Keep those fresh ideas coming!

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  23. This was fabulous! Had to substitute spinach and pecorino b/c that was all I had in the house...but it just made my day!!!

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  24. LOVED this recipe!! I made the tuna and then made it again with some leftover roasted chicken breast I was wondering what to do with. Both were delicious! Great take-to-work lunch too!

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  25. Even tastier than expected. And filling! I won't lie - I was a little worried when I saw the amount of pasta, but it was enough.

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  26. So happy you all liked it! It has just enough pasta to make it filling, it is a salad after all :)

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  27. This seems so good i am making right now

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  28. I substituted cannellini beans for the pasta (the Points+ value was the same). Took all of five minutes to get dinner ready and it was wonderful!

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  29. Gina, this was wonderful! I used some frisee lettuce instead of the arugula and it was so light and fresh!

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  30. Another great recipe! We used crab instead of tuna for a lighter taste, and tri-flavored pasta (spinach, beet & regular). The arugula I also used for a side with your Chicken Divan and loved the flavor there as well. Today it's Kaula Pork today - Thank you for a great site to help foodies eat smartly!

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  31. Tricia - help foodies eat smartly, Oh I like that!

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  32. I love this recipe. I have been making it very frequently for my lunch. I am not a fan of arugula though, so I have been using baby spinach. Still delicious! Today, I wanted to use some of my tomatoes, so I added some into the mix and all I can say is YUM! Thanks for your recipes, they are wonderful!

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  33. I tried this for lunch today and did the same as Courtney... baby spinach and sundried tomatoes. I didn't have pasta but put it in a whole wheat wrap. Delish! I will definitely be making this again -- thank you for a delicious mayo-less way to enjoy tuna!

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  34. Knocked it out of the park again, Gina! I had this today for lunch and loved it. It will definitely be a regular in my lunch rotation. And I love the idea of throwing in some tomatoes.

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  35. I made this for lunch today and it was delicious!! I was scared it would be really "diet" tasting but it was full of flavor! I added the pasta hot and I used a spring mix salad! Gina everything I have had from your blog has been amazing!!

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  36. This looks really good. I'm having this for lunch today, but want to leave out the pasta and maybe just have a slice of toast on the side, or not even that.. Could you tell me the points value without the pasta (I'm not in the U.S. so we have different foods in our little book)
    Thanks! ~ Esther

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    1. Points are the same with any pasta.

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  37. double post since I'm being silly.. I can just count the ingredients I DO have, instead of substracting the ones I don't have ;) (losing weight is messing with my brain)
    Still looks good.~ Esther

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  38. I made this at lunch, with a little modification b/c I didn't have arugula. I used a combo of leaf lettuce and spinach. I was getting sick of making the same old boring salad, so this was a nice change. It was very tasty and filling (AND EASY!).

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  39. This was so good... easy to make, low on points and SO DELICIOUS!!!! A definite repeat! I added some red onion I had on hand, and next time, I'll think I'll try adding a hard-boiled egg. Thanks Gina!

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  40. Even tastier than expected. And filling! I was a little worried when I saw the amount of pasta, but it was enough. I actually had some left over egg salad I stirred in and it was great.

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  41. I made this for lunch today and it was delicious. The only thing I changed was that I used baby spinach instead of arugula, just because it's what I had on hand. I used rotini (spiral) pasta. Thanks!

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  42. this is just so incredibly delicious! thank you!! eating as i type and just enjoying it immensely! i love how healthy it is, too!

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  43. Just made this and I can only say that - Try and you will love it!! So good!!! I did use Romaine lettuce and whole wheat spiral pasta as that is what I had on hand. Didn't know I liked capers either! YUM!! Thanks Gina! Love your site!

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