Fresh & Light Antipasto Tuna Salad

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.

Course Salads
Prep. Time 10 - 15 mins
Yields 4 to 6

Preparation
Nutritional Info
Comments (1)

Preparation

What You Need

1/2 cup (125 ml) plain yogurt

1/3 cup (75 ml) light mayonnaise

1/4 cup (50 ml) chopped fresh basil or

2 tsp (10 ml) dried

1/4 tsp (1 ml) pepper

1/2 English cucumber, chopped

2 cups (500 ml) grape or

cherry tomatoes, halved

1 sweet yellow pepper, chopped

1 1/2 cups (375 ml) cubed Canadian Mozzarella cheese , (about 6 oz/175 g)

2 cans (each 6 oz/170 g) chunk tuna, drained

Salad greens and/or whole grain toast

Instructions

In a large bowl, combine, mayonnaise, basil and pepper. Add cucumber, tomatoes, yellow 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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Nutritional Info

Per serving

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

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

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

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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