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Ingredients
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2 cups whole-wheat orzo
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Zest & juice of 1 large lemon
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¼ cup extra-virgin olive oil
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½ teaspoon ground pepper
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¼ teaspoon kosher salt
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4 cups finely chopped broccoli (14 ounces)
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2 (5 ounce) cans tuna in olive oil, drained and flaked
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1 cup sliced pitted Kalamata olives
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1 tablespoon chopped fresh oregano
Directions
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Bring a large saucepan of water to a boil over high heat. Add orzo and cook, stirring occasionally, until just al dente, 5 to 7 minutes. Drain and rinse under cold water until cool.
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Meanwhile, whisk lemon zest and juice, oil, pepper and salt in a large bowl.
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Add the orzo, broccoli, tuna, olives and oregano to the dressing; stir to combine.
Tips
To make ahead: Refrigerate for up to 1 day.
Nutrition Facts (per serving)
345 | Calories |
16g | Fat |
34g | Carbs |
17g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size 1 cup | |
Calories 345 | |
% Daily Value * | |
Total Carbohydrate 34g | 12% |
Dietary Fiber 8g | 29% |
Total Sugars 1g | |
Protein 17g | 34% |
Total Fat 16g | 20% |
Saturated Fat 2g | 8% |
Cholesterol 6mg | 2% |
Vitamin A 1528IU | 31% |
Vitamin C 51mg | 57% |
Folate 39mcg | 10% |
Sodium 505mg | 22% |
Calcium 33mg | 3% |
Iron 1mg | 6% |
Magnesium 25mg | 6% |
Potassium 249mg | 5% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.