Simply Healthy Family: Family Friendly Pasta Salad Tuna Nicoise

7.7.15

Family Friendly Pasta Salad Tuna Nicoise



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.





















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15 comments:

  1. Somehow in my mind pasta salads are summer dish :) and yours looks like a great summer dish :D

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  2. I pinned this recipe for later. I think this would be perfect for a pasta salad for beach days :) Great idea.

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  3. Love this idea for a main-dish salad! Well done! Pinning...

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  4. What beautiful presentation! We love tuna salad, but this is a nice variation from my normal, more boring version :)

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  5. Looks delicious! Just the kind of easy, tasty, nutritious dish I need for the hot weather we are having in Portland. Can't wait to try it.

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  6. I love finding new ways to use tuna. I am to incorporate more fish in my diet and this recipe is a fabulous way to do so.

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    1. Thank Michelle! It's definitely a twist on the norm!

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  7. I don't eat enough tuna - it's so perfect for a quick meal! Loved (and pinned) this recipe - Lovely photos :)

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    1. Yeah, tuna goes way beyond the sandwich! ;)

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  8. I love Niçoise salad, but have never thought to make it as a pasta salad. Great idea!

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    1. Thanks Jessica! It was a recipe created out of pantry essentials years ago.

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  9. What a great concept. Sounds delicious and something different for summer buffets.

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  10. We eat tuna regularly at my house too and salad nicoise is one of my favorites, this pasta salad sounds wonderful!

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  11. Tuna is something I very rarely eat. I don't know why. It is so quick and easy and healthy. Love that you added it to a pasta salad.

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  12. Lovely variation on the classic salad!

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