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| Ingredients : |
▪ 2 cans (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 generous grinding black pepper |
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Directions :
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1. 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.
2. While it’s still warm, toss the pasta with the olive oil and vinegar.
3. 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.
4. Let sit for 30 minutes for the flavours to blend. |
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| 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
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| Source : www.calorieking.com |
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