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Family Friendly Pasta Salad Tuna Nicoise

Tuesday, July 7, 2015 19:51

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Tuna is most likely one of the most commonly eaten foods around the World. There’s a reason for that. It’s healthy, inexpensive and very versatile. I grew up eating tuna sandwiches almost every single week oh, and let’s not forget the tuna noodle casseroles! Tuna melts, tuna salads and tuna and crackers. Tuna has been with me since I was a child and I still eat it regularly and always have it stocked in my pantry.

“By posting this recipe I am entering a recipe contest sponsored by Bumble Bee Seafoods and am eligible to prizes associated with the contest. I was not compensated for my time.”

Tuna is a frugal and simple way to get a healthy dose of protein and vitamins. For those of us watching our figures, it contains less than 1 gram of fat and only about 100 calories per serving. You’ll also get a good dose of Vitamin B (Niacin), Omega-3 fatty acids, iron and potassium to boot!

Omega-3 fatty acids support a healthy brain and promote proper growth and development. These essential fatty acids reduce inflammation in your body, which can reduce your risk of heart disease, cancer and arthritis. Omega-3 fatty acids have been linked to lowering high cholesterol and high blood pressure, and they aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder, according to the University of Maryland Medical Center.

See the Chunk difference!!!

The debate on whether canned tuna is safe to eat while pregnant or for young children has been around for some time. Recent studies by the Natural Resources Defense Council (NRDC), the FDA (Food and Drug Association) and EPA (Environmental Protection Agency) have recently reported that “… pregnant women can safely eat a serving of canned light tuna every three to four days and a serving of canned albacore tuna every nine-fourteen days”

Newly updated guidelines from the FDA and Environmental Protection Agency say that women of childbearing age and young children should not eat the four types of fish with the highest mercury levels: swordfish, shark, king mackerel and tilefish from the Gulf of Mexico. The agencies are also considering adding marlin and orange roughy to that list, according to Consumer Reports.
~ FDA

Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children’s proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.
~ EPA

This simple and family friendly Pasta Salad Tuna Nicoise has been popular at our kitchen table numerous times. The kids all jump up and down and clap with excitement when they see me putting it together. This makes me smile from ear to ear because it could not be simpler to make and is a healthy, frugal weeknight dinner that I can throw together at a moments notice.

TIME 15 MINUTES SERVES 6

Ingredients

2 cans Bumble Bee Solid White Albacore tuna in water4 hard boiled eggs, sliced
6 ounces frozen (thawed) green beans
9 ounces cooked pasta of your choice
1 cup thinly sliced red onion
handful of Kalmata olives
1 juicy lemon, juiced
3-4 tablespoons good quality red wine vinegar (I use Pompeian)
2 tablespoons good quality extra virgin olive oil (I use Pompeian)
2 tablespoon dried Tarragon
a bit of salt (the olives are salty)
freshly ground cracked pepper to taste

Cook the pasta according to package directions. Drain the water and put into a large bowl.

Rinse the green beans in a colander under cool water. Open and drain the water out of the tuna. Add tuna, green beans, onions, olives, lemon, red wine vinegar, oil, tarragon, salt and pepper to the bowl of pasta. Toss well to combine. Add the eggs on top.

resources

Natural Resources Defense Council

Food and Drug Administration

Environmental Protection Agency

Healthy Eating SF GATE

Whole Foods

An InLinkz Link-up

Thank you for stopping by Simply Healthy Family. I love to hear from readers and appreciate any comments, ideas or questions.

Source: http://simplyhealthyfam.blogspot.com/2015/07/family-friendly-pasta-salad-tuna-nicoise.html

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