Mediterranean Orzo With Tuna, Parsley, Lemon Zest and Olive Oil

Nutrition & Movement

Mediterranean Orzo With Tuna, Parsley, Lemon Zest and Olive OilPrep Time: 10 min
Ready In: 10 min


Servings: 4 to 8

Ingredients:

  • 4 (5-ounce) cans tuna, packed in water, drained and flaked
  • 2 cups orzo, cooked
  • 1 clove garlic, minced
  • 1 lemon, zested and juiced
  • 3 tablespoons olive oil
  • 1/8 teaspoon dried red pepper flakes
  • 2 tablespoons parsley, finely chopped
  • Salt and fresh ground black pepper, to taste

Directions:
1. In a 4-quart salad bowl, mix tuna, orzo, garlic, lemon zest and juice. Let rest 5 minutes.
2. Stir in remaining ingredients and season to taste with salt and pepper. Serve immediately.

Chef’s Tip: For a portable snack, pack into a small serving container and refrigerate. Perfect for a post-workout meal or an afternoon snack. Can be stored for up to five days.

Nutritional Information:
Amount Per Serving: Calories: 451 | Total Fat: 12g | Saturated Fat: 2g | Unsaturated Fat: 9g | Trans Fat: 0g | Cholesterol: 42mg | Sodium: 483mg | Potassium: 446mg | Carbohydrates: 41g | Fiber: 2g | Protein: 44g

Recipe courtesy of Get Real About Seafood.

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by eMediHealth

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