Fresh & Light Antipasto Tuna Salad

Our dietitians' favourite

This recipe is taken from the 2010 Milk Calendar. With plenty of texture, satisfying cheese and tuna mixed with vegetables and a creamy, yet light dressing, this salad makes a nice change from traditional dinner fare. Serve on a bed of greens or on toasted whole grain bread for an open-faced sandwich.

  • Prep: 10 min - 15 min
Yields 4 - 6 servings
fresh light antipasto tuna salad

Ingredients

  • 1/2 cup (125 mL) plain yogurt
  • 1/3 cup (80 mL) light mayonnaise
  • 1/4 cup (60 mL) chopped fresh basil or 2 tsp (10 mL) dried basil
  • 1/4 tsp (1 mL) pepper
  • 1/2 English cucumber sliced thick
  • 2 cups (500 mL) grape tomatoes or cherry tomatoes halved
  • 1 yellow bell pepper chopped
  • 1 1/2 cups (375 mL) cubed Canadian Mozzarella cheese (about 6 oz/175 g)
  • 12 oz (340 g) chunk tuna (2 cans) drained
  • Salad greens or whole grain toast (or a combination)

Preparation

In a large bowl, combine, yogurt, mayonnaise, basil and pepper. Add cucumber, tomatoes, yellow bell pepper and Mozzarella and toss to coat.

Using a fork, gently stir in tuna, breaking chunks slightly but leaving tuna in bite-size pieces. Serve on greens or place greens on toast and spoon salad on top.

Tips

Double the recipe to make extra for a packed lunch, just leave the tomatoes out, cover and refrigerate the salad for up to 1 day. Add the tomatoes just before serving.

For the Adventurous: Use Canadian mini or pearl Bocconcini; add 1/2 cup (125 mL) drained marinated olives and 2 tbsp (30 mL) drained pickled hot peppers.

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Nutrition

Nutritional Information

per serving
Energy: 225 Calories
Protein: 23 g
Carbohydrate: 8 g
Fat: 11 g
Fibre: 1.4 g
Sodium: 474 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 19 % / 206 mg
Vitamin B12: 122 %
Vitamin C: 60 %
Niacin: 36 %
Phosphorus: 23 %