This is a quick recipe for tuna salad with vegetables, high in protein and fiber, but low in fat. I found it recently in an English magazine in the section of healthy nutrition and very pleased me with its composition and color! It seems so simple, but tasty and useful. You will not believe, but I first prepared it for myself 3 times in a row 3 times in a row!
The recipe indicated 2 cans of chickpeas and then one serving contains 213 kcal, but I decided that one is enough, so kcal is obtained even less. Nut, of course, you can dunk and boil yourself.
The recipe is not competitive, just want to pick up, support Lena's post on proper nutrition.
Take the tuna fish out of the jar into a large bowl and mash it into medium pieces. Drain the liquid from the jar with chickpeas and rinse it with cold water. Rinse the right amount of capers. Wash tomatoes, cut into halves or circles. Parsley and chili finely chopped. If you like spicy food, then chili can be cut without taking out the seeds. Parsley needs a large bunch, chili for your taste, you can without it.
Boil water in a kettle. Broccoli wash and disassemble on the inflorescence, large stems finely chopped and folded into heat-resistant dishes.
Pour the boiling water on the broccoli and leave for 2 minutes, then drain the water and beat the cabbage with cold water, dry it.
Fold all the solid ingredients to the fish and mix gently.
Add tomatoes, parsley and broccoli. Do you need to salt, decide for yourself. Olive oil is not recommended, but I think that 1 tsp. for the smell does not spoil the salad. Serve with lemon wedges for squeezing.
The minimum time is spent, the conscience is clear. Enjoy!