Genoa Salad with Tuna

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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).

Preparation : 15 min Cooking : 15 min Standing : 15 min
430 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

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 45 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

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

per 1 serving (370g)

Amount

% Daily Value

Calories

430

Fat

23 g

36 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

10 mg

Sodium

120 mg

5 %

Carbohydrate

29 g

10 %

Fibre

5 g

20 %

Sugars

6 g

Net Carbs

24 g

Protein

27 g

Vitamin A

128 %

Vitamin C

39 %

Calcium

6 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3
Fats 4 ½

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