In season当季Italian意式
Italian Tuna & White Bean Salad意式金枪鱼白豆沙拉
A quick Italian salad using already-cooked cannellini and canned tuna. Onion soaking is included; no dried-bean cooking or mandatory long chill is hidden.已熟白豆配罐头鱼的快沙拉，含泡洋葱时，不藏干豆煮时或必需长冷藏。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Rinse beans and drain tuna; measure both after draining, not by total can weight. Thinly slice onion, chop parsley and juice lemon. Use clean utensils.豆冲洗鱼沥干，两者按净重非罐总重，洋葱薄切欧芹碎柠檬挤汁，用净器具。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands; rinse fresh produce and dry it. Use clean utensils. Read all steps before heating.先洗手，把蔬果洗净擦干，备好干净器具。开火前通读步骤，确认食材和工具齐全。
- Measure the displayed list for your selected servings. Times assume the base recipe; larger batches may take longer. Separately mentioned drinking or boiling water is additional.先选好人数，再按清单量好食材。标注时间以基础份量为准，增加人数、分批制作时可能更久；步骤中另提的饮用水和煮面水需要另备。
Ingredients食材
- Fully cooked canned cannellini beans, drained and rinsed weight全熟罐装白芸豆（冲洗沥干净重）9 oz盎司
- Canned tuna in olive oil, drained weight橄榄油浸金枪鱼罐头（沥干净重）5 oz盎司
- Red onion红洋葱0.25
- Lemon柠檬0.5
- Fresh flat-leaf parsley鲜平叶欧芹2 tbsp大勺
- Extra-virgin olive oil特级初榨橄榄油1 tbsp大勺
- Ground black pepper黑胡椒粉0.125 tsp小勺
Method做法
Put the sliced onion in a bowl of cold drinking water to take the sharp edge off. While that's going, finish draining the beans and tuna and mix up the dressing.
洋葱薄片泡进冷饮用水里，去去辛辣味。趁这工夫把白豆和金枪鱼沥干，再把酱汁调好。
The dressing coats the food without a watery puddle.薄汁挂匀，无水汪。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
Whisk the lemon juice, oil, and pepper together in a bowl. Drain the onion really well so the soaking water doesn't water down the salad.
柠檬汁、油和胡椒放碗里搅匀。洋葱一定要沥得很干，免得泡的水把沙拉弄稀。
The dressing coats the food without a watery puddle.薄汁挂匀，无水汪。
Common mistake & quick fix容易错在哪，怎么补救
Add dressing only after draining the vegetables well; otherwise it becomes watery.蔬菜沥干后再拌汁，否则容易出水。
Add the beans, onion, and parsley and toss, then gently fold in the tuna, keeping it in big flakes. Taste before adding salt, since the canned ingredients may already be salty.
豆、洋葱和欧芹先拌一拌，再把金枪鱼轻轻拌进去，尽量留大块。添盐前先尝，罐头材料本身可能就咸。
The dressing coats the food without a watery puddle.薄汁挂匀，无水汪。
Common mistake & quick fix容易错在哪，怎么补救
Add dressing only after draining the vegetables well; otherwise it becomes watery.蔬菜沥干后再拌汁，否则容易出水。
Serve it cool, or cover and refrigerate until you need it. Chilling longer is optional and isn't part of the required 20-minute method.
凉着吃，或者盖好放冰箱待用。想冷藏更久也行，但那不算20分钟流程里必须的。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
Know your ingredients认识食材
Ingredients explained食材讲解
Lemon柠檬Brightens any dish; acid balances richness. Heavy, thin-skinned lemons are juiciest.提亮整道菜，酸能解腻。选沉、皮薄的汁多。
Fresh flat-leaf parsley鲜平叶欧芹Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
Extra-virgin olive oil特级初榨橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Ground black pepper黑胡椒粉Freshly ground black pepper tastes far brighter than pre-ground; grind it right before using.现磨黑胡椒比预磨的香得多；用前现磨。
Cookware厨具
- Bowl, sieve, knife, board, measuring tools and refrigerator碗、筛、刀、砧板、量具及冰箱
Make it a balanced meal营养搭配建议
Tuna and beans supply protein, and beans also add starch. Add vegetables; a little bread is optional rather than another large starch dish.鱼豆供蛋白，豆也有淀粉，另配菜，少量面包可选不需大份另叠主食。
Tuscan Panzanella (Bread & Tomato Salad)托斯卡纳番茄面包沙拉
Zucchine Trifolate (Garlic-Parsley Zucchini)意式蒜香欧芹西葫芦Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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