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Quick and Healthy Dinner: Orzo with Tuna

January 22, 2014 by hipfoodiemom 19 Comments

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Need something quick and healthy for dinner? Try my Orzo with Tuna! Uses albacore tuna and chopped veggies. Have dinner on the table in under 30 minutes!

I’ve always loved tuna. Tuna fish sandwiches, tuna melts, tuna salad. .  but somewhere along the way tuna got a bad rap. Did you know canned tuna represents a convenient way to meet your recommended intake of fish and consuming tuna has a number of positive effects on your health? Tuna is great for protein and omega-3’s but one negative effect of eating canned tuna is an increase in your sodium, or salt, intake.

Well, that’s a changin’ folks.

Maybe you never stopped eating tuna (like me) or maybe you’re open to trying it out again. .  either way, I hope you keep reading.

Need something quick and healthy for dinner? Try my Orzo with Tuna! Uses albacore tuna and chopped veggies. Have dinner on the table in under 30 minutes!

Starkist has a variety of low sodium tuna products, both in pouches and canned. The pouches are super easy to open and make for a great, quick lunch at work, or on the go.  I tried the Albacore White Tuna Low Sodium pouch: select cuts of Albacore tuna hand packed in a fresh, easy to open pouch. No messy draining, great tasting and still has the protein and omega-3’s.

I loved the tuna so much, I mixed the tuna with some orzo and vegetables and loved it! I seriously ate 3, er, small servings. It was really good. And although my husband told me, right before his first bite. .  the first words to come out of his mouth. .  after I slaved over the stove for like 20 minutes (but didn’t tell him that!) was, “You know I don’t like Orzo right?”

Are you kidding me?

Need something quick and healthy for dinner? Try my Orzo with Tuna! Uses albacore tuna and chopped veggies. Have dinner on the table in under 30 minutes!

I wanted to say, “just shut up and eat.” But I didn’t have to. He ate everything. Insert many expletives here. I mean, look at this dish. .  and I even did the big reveal in my new KitchenAid Cast Iron casserole dish . . I love this . .

Need something quick and healthy for dinner? Try my Orzo with Tuna! Uses albacore tuna and chopped veggies. Have dinner on the table in under 30 minutes!

Voilà!!

Need something quick and healthy for dinner? Try my Orzo with Tuna! Uses albacore tuna and chopped veggies. Have dinner on the table in under 30 minutes!

I hope you enjoy. .  and go try some StarKist low sodium tuna!

Print Recipe

Quick and Healthy Dinner: Orzo with Tuna

You can really use any rice or pasta for this dish in place of the orzo.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main
Servings: 4 -6
Author: Hip Foodie Mom

Ingredients

  • 1 quart chicken stock or broth
  • 8 oz. orzo
  • 1 tablespoon olive oil
  • 1-2 garlic cloves minced
  • ½ medium onion chopped
  • 2 carrots peeled and diced
  • ½ red bell pepper diced
  • 2 celery stalks diced
  • salt and pepper
  • 3/4 cup green olives diced
  • 3 pouches 2.6 oz. StarKist® Albacore Tuna, Low Sodium
  • 2 tablespoons fresh parsley chopped

Instructions

  • In a large pot, sauce pan or cast iron dish, bring the chicken stock to a boil, add the orzo and cook for about 8 minutes, stirring occasionally. Set aside. The orzo will absorb all the stock.
  • Using a medium to large sized skillet over medium-high heat, heat the olive oil and sauté the garlic, onion, carrots, bell pepper, and celery for about 3-4 minutes. Season with salt and pepper.
  • Add in the olives and tuna and cook for an additional 2-3 minutes. Mix well. Lastly, mix in the cooked orzo and fresh parsley, toss together, let cook for a minute and serve.

Recipe adapted from Starkist.

Need something quick and healthy for dinner? Try my Orzo with Tuna! Uses albacore tuna and chopped veggies. Have dinner on the table in under 30 minutes!

Need something quick and healthy for dinner? Try my Orzo with Tuna! Uses albacore tuna and chopped veggies. Have dinner on the table in under 30 minutes!

Disclosure: StarKist sent me the Low Sodium Albacore White Tuna pouches to try. I was not compensated for this post. All opinions expressed here are 100% my own.

 

 

 

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Meet Alice

Alice Choi from Hip Foodie MomHello! My name is Alice. Here, at Hip Foodie Mom, you will find fresh food recipes using local, seasonal ingredients. From meat dishes to vegetarian to Asian inspired dishes, you are sure to find something you like. Thank you for stopping by!

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