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
|Total fat||5 g|
|Saturated fat||1 g|
- 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.
- 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.
- 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