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Tuna Pasta Salad


  • 2 cups macaroni, uncooked
  • 2 6-1/2 oz cans tuna, canned,
  • water-packed 1/2 cup zucchini,
  • chopped 1/4 cup carrots, sliced 1/3 cup onion, diced
  • 1/4 cup salad dressing, mayonnaise type


  1. Cook macaroni according to package directions.
  2. Drain macaroni.
  3. Drain tuna.
  4. Wash vegetables.
  5. Chop zucchini; slice carrots into thin slices; dice onions.
  6. Mix macaroni, tuna, and vegetables together in mixing bowl.
  7. Stir in salad dressing.
  8. Chill until ready to serve.
Yield: 4 servings--Serving size: 1-1/2 cups

Nutrition at a glance
Each Serving Provides:
amount per serving
Calories 405
Total Fat 13 g
Saturated Fat 2 g
Cholesterol 25 mg
Sodium 360 mg

Source: U.S. Dept. of Agriculture, Center for Nutrition Policy and Promotion. Recipes and Tips for Healthy, Thrifty Meals.




Low-fat Spaghetti


  • 7 oz. uncooked whole-wheat spaghetti noodles
  • 1/3 c. fat-free Parmesan cheese
  • 2 egg whites, lightly beaten
  • 1 tbsp. margarine
  • 8 oz. fat-free cottage cheese
  • 1 lb. lean ground beef
  • ¼ c. chopped green bell pepper
  • ½ tsp. garlic salt
  • 14-15 oz. stewed tomatoes
  • 6 oz. tomato paste
  • 1 tsp. Splenda
  • 1 tsp. dried oregano
  • ½ c. reduced-fat or no-fat shredded mozzarella cheese


  1. Preheat oven to 350 degrees F.
  2. Cook spaghetti noodles according to package directions and drain.
  3. Toss spaghetti noodles with Parmesan cheese, egg whites and margarine.
  4. Place into lightly-greased 8 x 8 in. baking dish.
  5. Layer cottage cheese over spaghetti mixture.
  6. Brown ground beef and next two ingredients in nonstick skillet over medium heat.
  7. Drain and pat with paper towels to remove excess grease.
  8. Add stewed tomatoes and next three ingredients.
  9. Cook over medium heat until hot.
  10. Spoon over cottage cheese.
  11. Bake for 25 minutes at 350 degrees F.
  12. Sprinkle with mozzarella cheese and serve.

Makes 6 servings.

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