Fresh & Light Antipasto Tuna Salad
Our dietitians' favouriteThis 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
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)
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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.
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 |
| Niacin: | 36 % |
| Phosphorus: | 23 % |
| Vitamin B12: | 122 % |
| Vitamin C: | 60 % |
