Each serving this main course salad sits in its own cup, so it is easy to serve on a luncheon or party plate.


  • 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.
Makes 4 servings
Cooking time: n/a


  • 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


  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.  


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

Nutritional Information

Per Serving
Calories 127
Total fat 5 g
Saturated fat 1 g
Cholesterol 15 mg
Sodium 286 mg
Carbohydrates 11 g
Fiber 2 g
Protein 10 g

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