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Tomato and Endive Salad with Tuna

18 Reviews
94% would make this recipe again

Curly endive, tomatoes and tuna with a mustard-garlic vinaigrette.

Preparation : 10 min Cooking : 5 min
380 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

6 cups curly endive, torn 240 g
2 tomatoes, cut into wedges or slices 240 g
1/4 cup olive oil 65 mL
2 cloves garlic, minced
1 tbsp wine vinegar 15 mL
2 tsp Dijon mustard 10 mL
340 g tuna, canned
12 black olives 5 tbsp
120 g feta cheese, diced
salt [optional]
ground pepper to taste [optional]

Method

  1. Tear the lettuce leaves into bite-size pieces and put them in a salad bowl. Cut the tomatoes into wedges or slices, then add them to the bowl.
  2. Heat the oil in a small saucepan over low heat. Mince the garlic and add it to the pan. Cook 1 min, with stirring, then pour in the vinegar and mustard. Warm through and season to taste with salt and pepper.
  3. Pour the dressing over the salad, then add the tuna, olives, and Feta cheese. Toss well and serve.

Nutrition Facts Table

per 1 Serving (250g)

Amount

% Daily Value

Calories

380

Fat

26 g

39 %

Saturated 7.6 g
+ Trans 0 g

38 %

Cholesterol

40 mg

Sodium

560 mg

23 %

Carbohydrate

7 g

2 %

Fibre

3 g

11 %

Sugars

3 g

Protein

31 g

Vitamin A

33 %

Vitamin C

18 %

Calcium

19 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Source of  :
Copper, Fibre, Pantothenic Acid, Vitamin B1, Vitamin C
Good source of  :
Calcium, Iron, Magnesium, Manganese, Potassium, Vitamin B6, Vitamin D, Zinc
Excellent source of  :
Folacin, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 3 ½
Fats 5

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Members' Reviews

18 Reviews (17 with rating only ) 94% would make this recipe again
lafayette
september 30, 2011

Love this salad! Very filling too!

Useful 0

Top Reviews

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lafayette
september 30, 2011

Love this salad! Very filling too!

Useful 0