Mixed Greens with Tuna and Pumpkin Seeds
This attractive supper salad is a great fit for a family dinner or entertaining. Since more than six in 10 Canadian households consume canned tuna every year, you're likely to have some in your cupboard.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per Serving: about | - |
| cal | 597 |
| pro | 29 g |
| total fat | 35 g |
| sat. fat | 5 g |
| carb | 44 g |
| fibre | 5 g |
| chol | 20 mg |
| sodium | 798 mg |
| % RDI: | - |
| calcium | 11% |
| iron | 41% |
| vit A | 22% |
| vit C | 35% |
| folate | 58% |
Suggested Recipes
-
4 pita breads
6 cups (1.5 L) torn mixed salad greens
1 large tomato, sliced
2 cans (each 6 oz/170 g) solid or chunk tuna, drained
1/4 cup (50 mL) pumpkin seeds
Dressing:
1/2 cup (125 mL) extra-virgin olive oil
1/4 cup (50 mL) balsamic vinegar
2 small cloves garlic, minced
1-1/2 tsp (7 mL) chopped fresh rosemary
1/4 tsp (1 mL) each salt and pepper
Preparation:
Dressing: In small bowl, whisk together oil, vinegar, garlic, rosemary, salt and pepper.
Brush pitas with 1 tbsp (15 mL) of the dressing. Place on greased grill or grill pan over medium-high heat; cook, turning once, until crisp, about 2 minutes per side. Cut into quarters.
In large bowl, toss greens with 1/4 cup (50 mL) of the remaining dressing. Divide among plates; place tomato slices around edges. Break tuna into chunks; sprinkle over greens. Sprinkle with pumpkin seeds and remaining dressing. Serve with pitas.
Additional Information
-
Substitution: Use canned sardines or salmon instead of the tuna. Sardines are rich in omega-3 fatty acids.
If you prefer, use basil, thyme or chervil instead of the rosemary.
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