Tuna Pasta Salad Jar - 21/12/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Creamy Lemon Dressing:

• 6 tbsp Greek yogurt (or mayonnaise)
• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 1 tbsp Dijon mustard
• 1 clove garlic, minced
• ½ tsp salt
• ½ tsp black pepper

For the Pasta Base:

• 300g cooked whole wheat pasta (50g per jar)

For the Tuna & Veggies:

• 3 cans (360g total) tuna in water, drained
• 1 small cucumber, diced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• ½ red onion, finely chopped
• 6 tbsp chopped fresh parsley

For the Toppings (Add Before Serving):

• 6 tbsp grated Parmesan cheese (optional)
• 6 tbsp toasted sunflower seeds

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For Layering in the Mason Jars:

Bottom Layer (Creamy Lemon Dressing - Zesty & Light):

• Divide the lemon dressing evenly among the jars (about 1 tbsp per jar).

Second Layer (Whole Wheat Pasta - Filling & Nutritious):

• Add 50g cooked pasta per jar.

Third Layer (Protein-Packed Tuna & Veggies):

• Add ⅙ of the tuna, cucumber, bell pepper, cherry tomatoes, red onion, and parsley per jar.

Top Layer (Crunchy & Savory Toppings - Add Before Serving):

• Grated Parmesan cheese (if using) and toasted sunflower seeds.

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Instructions:

1. Prepare the Dressing:

   • In a small bowl, whisk together Greek yogurt (or mayo), olive oil, lemon juice, Dijon mustard, garlic, salt, and black pepper.
   • Divide evenly among the jars.

2. Cook the Pasta:

   • Boil whole wheat pasta according to package instructions, then drain and let cool before layering.

3. Chop the Vegetables & Prepare Tuna:

   • Dice cucumber, red bell pepper, and red onion.
   • Halve cherry tomatoes and chop fresh parsley.
   • Drain the tuna and break it up with a fork.

4. Assemble the Mason Jars:

   • Bottom Layer: Pour lemon dressing into each jar.
   • Second Layer: Add cooked pasta.
   • Third Layer: Add tuna, cucumber, bell pepper, cherry tomatoes, red onion, and parsley.
   • Top Layer: Store grated Parmesan and toasted sunflower seeds separately, adding before eating.

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Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge for up to 4 days.
• Shake the jar well, pour into a bowl, and toss before serving.

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Cooking Time:

⏱ 25 minutes total

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Macronutrient Breakdown (Per Jar):

• Calories: ~480 kcal
• Protein: ~38g
• Carbohydrates: ~45g
• Fat: ~14g
• Fiber: ~8g

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Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Greek Yogurt/Mayo (1 tbsp): £0.10
• Olive Oil (1 tbsp): £0.10
• Lemon Juice (½ tbsp): £0.05
• Dijon Mustard (½ tsp): £0.05
• Garlic (⅙ clove): £0.03
• Whole Wheat Pasta (50g): £0.20
• Tuna (60g): £0.75
• Cucumber (⅙): £0.10
• Red Bell Pepper (⅙): £0.10
• Cherry Tomatoes (⅙ cup): £0.15
• Red Onion (⅙): £0.05
• Fresh Parsley (1 tbsp): £0.08
• Grated Parmesan (optional, 1 tbsp): £0.15
• Toasted Sunflower Seeds (1 tbsp): £0.10

💰 Total Cost per Jar: ~£1.96
💰 Total Cost for 6 Jars: ~£11.76