{"id":10782,"date":"2020-01-27T10:53:48","date_gmt":"2020-01-27T15:53:48","guid":{"rendered":"https:\/\/web.uri.edu\/community-nutrition\/?p=10782"},"modified":"2023-08-07T11:53:18","modified_gmt":"2023-08-07T15:53:18","slug":"broccoli-and-tuna-salad","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/community-nutrition\/broccoli-and-tuna-salad\/","title":{"rendered":"Broccoli and Tuna Salad"},"content":{"rendered":"
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Broccoli and Tuna Salad \/ Ensalada de At\u00fan y Brocoli\/ Salada de Br\u00f3colis e Atum<\/h1>\n

Download Recipe\/ Print Recipe<\/a>
\n <\/p>\n<\/div>\n

\"\"<\/p>\n<\/div>\n

English<\/h1><\/p>\n

Servings per recipe: 4
\nServing size: 1\u00bc cup
\nPrep time: 10 minutes
\nCook time: 0 minutes
\nCost: $5.88 per recipe\/ $1.47 per serving<\/p>\n

Ingredients<\/h2>\n
    \n
  • 2 cups chopped raw broccoli<\/li>\n
  • 2 (5 ounce) cans tuna in water, drained<\/li>\n
  • 1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed<\/li>\n
  • 1 medium tomato, diced<\/li>\n
  • 1 green apple, cored and diced<\/li>\n
  • 3 stalks celery, diced<\/li>\n
  • 2 tablespoons lemon juice<\/li>\n
  • 2 tablespoons olive oil<\/li>\n
  • 1 tablespoon balsamic vinegar<\/li>\n<\/ul>\n

    Directions<\/h2>\n
      \n
    1. Boil a pot of water. Place broccoli in a colander over sink and pour the boiling water over it.<\/li>\n
    2. In a large bowl, mix together broccoli, tuna, beans, tomato, green apple, celery, lemon juice, olive oil, and balsamic vinegar.<\/li>\n
    3. Toss and serve immediately or chill in refrigerator for 1 hour.<\/li>\n<\/ol>\n

      Money Saving Tip<\/h1>

      Canned tuna is a great, low-cost way to eat fish that has healthy fats.<\/p><\/div><\/section><\/section>

      Spanish<\/h1><\/p>\n

      Porciones por receta: 4
      \nTama\u00f1o de porci\u00f3n: 1\u00bc taza
      \nTiempo de preparaci\u00f3n: 10 minutos
      \nTiempo de cocci\u00f3n: 0 minutos
      \nCosto: $5.88 por receta\/ $1.47 por porci\u00f3n<\/p>\n

      Ingredientes<\/h2>\n
        \n
      • 2 tazas br\u00f3coli crudo picado <\/li>\n
      • 2 latas (5 onzas) at\u00fan en agua, escurrido<\/li>\n
      • 1 lata (15 onzas) de garbanzos, enjuagados<\/li>\n
      • 1 tomate mediado, picado<\/li>\n
      • 1 manzana verde, sin coraz\u00f3n y picada<\/li>\n
      • 3 tallos de apio, picado<\/li>\n
      • 2 cucharadas jugo de lim\u00f3n<\/li>\n
      • 2 cucharadas aceite de oliva<\/li>\n
      • 1 cucharada vinagre bals\u00e1mico<\/li>\n<\/ul>\n

        Preparaci\u00f3n<\/h2>\n
          \n
        1. Hierva agua en una olla. Coloque el br\u00f3coli en un colador sobre el fregadero y vierta el agua hervida encima.<\/li>\n
        2. En un taz\u00f3n grande, mezcle el br\u00f3coli, el at\u00fan, garbanzos, el tomate, la manzana verde, el apio, el jugo de lim\u00f3n, el aceite de oliva y el vinagre bals\u00e1mico.<\/li>\n
        3. Mezcle y sirva inmediatamente o enfr\u00ede en el refrigerador por 1 hora.<\/li>\n<\/ol>\n

          Consejo para ahorrar dinero<\/h1>

          El at\u00fan enlatado es una forma excelente y de bajo costo de comer pescado con grasas saludables.<\/p><\/div><\/section><\/section>

          Portuguese<\/h1><\/p>\n

          Por\u00e7\u00f5es por receita: 4
          \nTempo de prepara\u00e7\u00e3o: 10 minutos
          \nTempo de cozimento: 0 minutos
          \nTamanho da por\u00e7\u00e3o: 1\u00bc copo
          \nCusto: $5.88 por receita, $1.47 por por\u00e7\u00e3o<\/p>\n

          Ingredientes<\/h2>\n
            \n
          • 2 copos de br\u00f3colis cru picados<\/li>\n
          • 2 latas de atum em \u00e1gua, escorridas<\/li>\n
          • 1 lata (15 on\u00e7as) de gr\u00e3o-de-bico, enxaguado<\/li>\n
          • 1 tomate m\u00e9dio, picado<\/li>\n
          • 1 ma\u00e7\u00e3 verde, sem caro\u00e7o e cortada em cubos<\/li>\n
          • 3 talos de aipo, picados<\/li>\n
          • 2 colheres de sopa de suco de lim\u00e3o<\/li>\n
          • 2 colheres de sopa de azeite<\/li>\n
          • 1 colher de sopa de vinagre bals\u00e2mico<\/li>\n<\/ul>\n

            Modo de Preparo<\/h2>\n
              \n
            1. Coloque \u00e1gua para ferver em uma panela. Coloque o br\u00f3colis em uma peneira sobre a  pia e despeje a \u00e1gua fervente sobre o br\u00f3colis.<\/li>\n
            2. Em uma tigela grande, misture br\u00f3colis, atum, feij\u00e3o, tomate, ma\u00e7\u00e3 verde, aipo, suco de lim\u00e3o, azeite e vinagre bals\u00e2mico.<\/li>\n
            3. Misture e sirva imediatamente ou leve \u00e0 geladeira por 1 hora.<\/li>\n<\/ol>\n

              Dica para economizar dinheiro<\/h1>

              Atum enlatado \u00e9 uma forma excelente e barata de comer peixes que cont\u00eam gorduras saud\u00e1veis.<\/p><\/div><\/section><\/section><\/div><\/section>\n","protected":false},"excerpt":{"rendered":"

              Broccoli and Tuna Salad \/ Ensalada de At\u00fan y Brocoli\/ Salada de Br\u00f3colis e Atum  <\/p>\n","protected":false},"author":3492,"featured_media":14369,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[135,28],"tags":[216],"class_list":["post-10782","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipe","category-salad","tag-gluten-free"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/10782","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/users\/3492"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/comments?post=10782"}],"version-history":[{"count":6,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/10782\/revisions"}],"predecessor-version":[{"id":25635,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/10782\/revisions\/25635"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media\/14369"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media?parent=10782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/categories?post=10782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/tags?post=10782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}