Tuna Veggie Antipasto
Herbs really give this salad a real zest. Marinate overnight in the refrigerator to allow flavors to blend. If you don't have the vegetables listed, substitute whatever veggies you have on hand.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 cup (203g)
183
칼로리
13g
단백질
26g
탄수화물
4g
지방
6g
식이섬유
3g
당류
359mg
나트륨
포화지방 1 g · 콜레스테롤 8 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
red onion
1/2 cup · raw, chopped or any of your favorite raw veggies
celery
2 1/2 cups · raw, chopped or any of your favorite raw veggies
tuna, in water
1 can · 5 ounce light, drained and flaked
white beans
1 can · 15 ounces, or your favorite beans
Parmesan cheese
2 tablespoons · grated
vinegar
1/4 cup · or juice of 2 lemons
vegetable oil
1 tablespoon
dried dill
1/2 teaspoon · or 1 tablespoon fresh dill
garlic
1 teaspoon · chopped
조리법
- 1
Wash hands with soap and water.
- 2
Wash and trim vegetables. Chop into bite-sized pieces. Place in large bowl.
- 3
Combine vinegar, dill (or other herbs), garlic, and oil. Pour over vegetables.
- 4
Drain and rinse beans. Break up tuna into smaller chunks.
- 5
Combine vegetables, beans, and tuna; toss gently.
- 6
Marinate salad overnight to combine flavors.
- 7
Chill and serve as a light summer lunch or as a picnic side dish.
메모
- •Use salad to fill a pita for a crunchy sandwich.
- •Serve on fresh, washed leafy lettuce.
- •Add cooked rice or pasta.
- •Try balsamic vinegar or 1/2 cup of your favorite salad dressing.
- •Be creative and try different herbs and veggie combinations!
출처: USDA MyPlate Kitchen · Farm Fresh Summertime Recipes Connecticut Food Policy Council
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