Crunchy Tuna Salad in Pepper Cups

4 Servings

Each serving of this main course salad sits in its own cup, so it is easy to serve on a luncheon or party plate. Waist-watchers will love it because it is low in fat and calories.


large, nicely shaped green bell peppers
1/4 cup light mayonnaise 60 mL
1/4 cup plain yogurt 60 mL
1/2 tsp grated lemon zest 2 mL
1 Tbsp freshly squeezed lemon juice 15 mL
1/8 tsp salt 0.5 mL
1 pinch freshly ground black pepper 1 pinch
tomatoes, peeled, seeded and chopped
1 can (6 oz) water-packed flaked tuna, drained 1 can (170 g)
1 cup coarsely chopped iceberg lettuce 250 mL
1/4 cup sliced green onions 60 mL
crisp lettuce leaves


Step 1
Cut green peppers in half crosswise to form shells; carefully remove core and seeds. Bring a large saucepan of water to a boil over high heat. Add peppers, cut side up. Cover and boil for 3 minutes or until tender-crisp. Using a slotted spoon, remove peppers and turn upside down to drain. Refrigerate until ready to use.

Step 2
In a bowl, combine mayonnaise, yogurt, lemon zest, lemon juice, salt and pepper. Add tomatoes, tuna, chopped lettuce and green onions; fold gently to coat. Spoon into pepper shells, piling high. Refrigerate for at least 2 hours, until well chilled, or for up to 8 hours.

Step 3
Place each pepper on a lettuce leaf.


To peel tomatoes, blanch ripe tomatoes in a pot of boiling water for 30 to 60 seconds, depending on ripeness (less ripe will need longer). Using a slotted spoon, transfer tomatoes to a bowl of ice water and let stand until chilled. Drain. Using a paring knife, cut out core and peel off skins.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Calories / Calories 127
Fat / Lipides 5 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 15 mg
Sodium / Sodium 286 mg
Carbohydrates / Glucides 11 g
Fiber / Fibres 2 g
Sugars / Sucres
Protein Protéines 10 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Tuna is an economical source of protein and, like salmon and other coldwater fish, it contains healthy omega-3 fatty acids.
Diabetes Food Choice Values:
America’s Exchanges
1  Vegetable
1⁄2 Other Carbohydrate
1 Lean Meat
Canada’s Choices
1 Meat & Alternatives
1⁄2 Fat