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Tomato and Endive Salad with Tuna

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

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

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
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. Toss well and serve.

Nutrition Facts Table

per 1 Serving (210g)

Amount

% Daily Value

Calories

280

Fat

17 g

27 %

Saturated 2.7 g
+ Trans 0 g

14 %

Cholesterol

20 mg

Sodium

90 mg

4 %

Carbohydrate

5 g

2 %

Fibre

2 g

10 %

Sugars

2 g

Protein

26 g

Vitamin A

28 %

Vitamin C

18 %

Calcium

4 %

Iron

14 %

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 : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat, Sodium
Source of  :
Copper, Fibre, Iron, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Magnesium, Manganese, Potassium, Vitamin D
Excellent source of  :
Folacin, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin E, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

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

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