Recipes

Crunchy Tuna Salad in Pepper Cups

Ingredients:

Makes 4 servings

Each serving this main course salad sits in its own cup, so it is easy to serve on a luncheon or party plate. Waist-watchers will love it because it is low in fat and calories.

Tips:

  • To peel tomatoes, blanch ripe tomatoes in a pot of boiling water for 30 to 60 seconds, depending on ripeness (less ripe will need longer). Using a slotted spoon, transfer tomatoes to a bowl of ice water and let stand until chilled. Drain. Using a paring knife, cut out core and peel off skins.
  • Tuna is an economical source of protein and, like salmon and other coldwater fish, it contains healthy omega-3 fatty acids.

2 large, nicely shaped green bell peppers 2
¼ cup light mayonnaise 60 mL
¼ cup plain yogurt 60 mL
½ tsp grated lemon zest 2 mL
1 tbsp freshly squeezed lemon juice 15 mL
1/8 tsp salt 0.5 mL
Pinch freshly ground black pepper Pinch
2 tomatoes, peeled, seeded and chopped 2
1 can (6 oz/170 g) water-packed flaked tuna, drained 1
1 cup coarsely chopped iceberg lettuce 250 mL
¼ cup sliced green onions 60 mL
4 crisp lettuce leaves 4

Instructions:

1. Cut green peppers in half crosswise to form shells; carefully remove core and seeds. Bring a large saucepan of water to a boil over high heat. Add peppers, cut side up. Cover and boil for 3 minutes or until tender-crisp. Using a slotted spoon, remove peppers and turn upside down to drain. Refrigerate until ready to use.
2. In a bowl, combine mayonnaise, yogurt, lemon zest, lemon juice, salt and pepper. Add tomatoes, tuna, chopped lettuce and green onions; fold gently to coat. Spoon into pepper shells, piling high. Refrigerate for at least 2 hours, until well chilled, or for up to 8 hours.
3. Place each pepper on a lettuce leaf. 

Notes:

Nutritional Analysis per Serving: Calories 127, carbohydrate 11g, fiber 2g, protein 10g, total fat 5g, saturated fat 1g, sodium 286mg, cholesterol 15mg.

Canada’s Choice per Serving: 1Meat & Alternatives, ½ Fat

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca