Recipes
Tuna and courgette orzo salad
Spring has officially sprung with this quick and easy tuna and courgette orzo salad by @beatthebudget.
Spring has officially sprung with this quick and easy tuna and courgette orzo salad by @beatthebudget.
Cook: 25 Mins
Serves: 5
Price: £1.10 per serving
Nutritional Information
Each 426g serving contains
Energy
12150kj
682kcal
12150kj
682kcal
34%
Fat
23.4g
23.4g
High
33%
33%
Saturates
2.1g
2.1g
Low
11%
11%
Sugars
10.7g
10.7g
Low
12%
12%
Salt
0.72g
0.72g
Low
12%
12%
2
of your 5-a-dayof your reference intake.
Typical energy values per 100g:
2852kj/682kcal
Typical energy values per 100g:
2852kj/682kcal
Ingredients
3 x 145g cans of Tuna, drained
1 Red Onion, finely diced
350g Orzo
198g can of Sweetcorn, in water
2 Courgettes, grated
Bunch of Fresh Parsley, roughly chopped
Half a Lemon, juiced
6 tbsp of Mayo
Black pepper
Optional stock cube
Method
1
Add orzo into boiling water and cook for the time stated on the packet. For optional extra flavour, add a stock cube into the boiling water.
2
Combine drained tuna, red onion, sweetcorn, fresh parsley (reserve some for garnish), lemon juice and mayo until all of the ingredients are well incorporated. Season well with black pepper.
3
Rinse the cooked orzo in cold water through a colander until cold. Add to a large mixing bowl with the tuna & grated courgette and stir until combined.
4
Top with an extra sprinkle of parsley, some black pepper and an optional extra squeeze of lemon juice!