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| Orzo Salad with Tuna and Vegetables |
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Recipe courtesy of “Mrs. Cook’s Kitchen” by Gay Cook, Whitecap
Books, p.58 www.whitecap.ca.
The dainty, rice-shaped orzo suits this light summer salad, but feel free
to use any small pasta. You can use canned salmon in place of the tuna, if
you wish.
Makes 4-6 servings
2 cans
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(170 g/6 oz) Solid White Tuna, drained |
| 1¼ cups | orzo |
| 1.5 L |
boiling water, with 2 tsp salt |
| 1/3 cup |
olive oil |
| 4 Tbsp. |
white or red wine vinegar |
| 2 |
tomatoes, diced |
| ½ |
medium red onion, quartered and thinly sliced |
| ½ cup |
green or red peppers, cut into small dice |
| ½ cup |
finely chopped & seeded cucumber or zucchini |
| ¼ cup | chopped fresh basil, mint and/or parsley |
| 1 tsp |
salt, depending on saltiness of tuna
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generous grinding black pepper
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- Add the pasta to the boiling salted water and cook for 8 to 10 minutes,
just until al dente. Drain the pasta well and place it in a salad bowl.
- While it’s still warm, toss the pasta with the olive oil and vinegar.
- Break up the tuna into smaller chunks and add it to the pasta with the
vegetables and herbs. Toss gently to avoid breaking up the tuna.
- Let sit for 30 minutes for the flavours to blend.
| Nutritional Values |
Per serving:
Calories 439
Fat 12.2 g
Carbs 60 g
Protein 24 g
Fibre 3.6 g
Sat fat 1.7 g
Cholesterol 24 mg
Sodium 219 mg
Sugar 3 g
Calcium 18 mg
Source: www.calorieking.com
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