Genoa Salad with Tuna

Genoa Salad with Tuna

A mixed vegetable salad, with tomatoes and tuna.

In summer on the Italian and French Rivieras, colourful salads are present everywhere. In France this type is known as niçoise; on our side of the border we call it «condijun» (pronounced Con-dee-djoon).

2 servings
Preparation 15 min
Cooking 15 min

Standing 15 min

430 calories per serving 


Ingredients

1 potatoes, peeled and cut in half   200 g
2/3 cup green/snap beans   70 g
1 carrots, peeled and cut into chunks   100 g
1 zucchini   130 g
1 tomatoes, diced   120 g
160 g tuna, canned    
3 tbsp Classic Vinaigrette (Recipe)   45 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Prepare the vegetables: peel the potatoes and cut them in half; peel the carrots and cut them into large chunks; leave the zucchini whole; trim the ends of the green beans. Place them in a steamer basket or in a pot of salted water to either boil or steam. Let the vegetables cool down about 10 min or longer, so they won't be so hot to handle, then chop them into bite-size pieces and put them in a salad bowl.
  2. Cut the tomatoes into small dice and add them to the bowl. Drain the tuna and add it to the salad.
  3. Pour the Classic Vinaigrette over the salad, add salt and pepper to taste, then toss. Allow to stand 15 min before serving.

Nutrition Facts Table

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

430

Fat

24 g

36 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

15 mg

Sodium

100 mg

4 %

Carbohydrate

28 g

9 %

Fibre

5 g

20 %

Sugars

6 g

Protein

27 g

Vitamin A

130 %

Vitamin C

35 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Pantothenic Acid, Vitamin B2, Zinc
Good source of :
Copper, Fibre, Folacin, Iron, Manganese, Vitamin B1, Vitamin C, Vitamin D
Excellent source of :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Fish | Vegetables | First courses/Appetizers | Lunch box | Main courses/Entrées | Salads | Diabetes-friendly | Halal | High Fibre | High Iron | High Vitamin D | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Buffet | Picnic | Italian

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