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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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Comments

  1. Candice says

    January 22, 2014 at 9:49 am

    Alice,

    I love tuna! However, I’m trying to consume less of it after hearing that tuna now contains mercury. I’d still like to try this recipe though.

    Reply
    • hipfoodiemom says

      January 22, 2014 at 12:55 pm

      Hi Candice,
      Tuna has always contained mercury but it’s low in mercury. You can safely eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury, like: shrimp, canned light tuna, salmon, pollock, and catfish. Albacore (“white”) tuna has more mercury than canned light tuna. So, with Albacore, you can eat up to 6 ounces (one average meal) per week. Either way, it’s up to you. . I don’t eat tuna everyday or even every week for that matter. Every once in a while, I think, is perfectly fine.

      Reply
  2. Melanie says

    January 22, 2014 at 1:19 pm

    I’m the only one in our family that will eat tuna – not including the two furry ones in our home. It makes a great quick lunch while the little ones are napping. 🙂

    Reply
  3. Miss Kim @ behgopa says

    January 24, 2014 at 4:33 am

    Looks like a delicious way to use tuna! I just had tuna the other day for the first time in a while. I stumbled across your blog through our common blogger friends on Instagram btw! I really like your blog.

    Reply
    • hipfoodiemom says

      January 24, 2014 at 6:34 am

      Thank you so much!! Now, we’re following each other on Instagram! 🙂

      Reply
  4. Nancy @ gottagetbaked says

    January 24, 2014 at 6:06 pm

    First of all, I love your casserole dish! It’s gorgeous. Second, smack Paul in the back of the head! You’s best be eating what I put down in front of you! I’m glad you had sweet vindication when he polished off his meal. This looks fabulous, Alice! Simple, healthy and delicious. I was never a big fan of tuna when I was younger but I’ve changed my way. I’ve actually never had orzo before and I’ve been wanting to try it.

    Reply
    • hipfoodiemom says

      January 25, 2014 at 8:08 am

      Thanks so much, Nancy!! yeah, I wanted to toss some in his face for saying that. . punk. 🙂

      Reply
  5. Addy C says

    January 27, 2014 at 6:37 pm

    Hi Alice, I made this dish for my parents and me tonight – we loved it! So easy to make too – chopping was the only time consuming part. Nice flavor too! I didn’t add the green olives b/c my parents are on a low-salt diet … also didn’t add the fresh parsley b/c I didn’t have it. But for company I’d definitely add both since they also add great color to the dish. My dad couldn’t stop eating – my mom had to tell him to stop. I think the orzo’s hadn’t yet expanded in his tummy yet 🙂 Thanks, Alice!

    Reply
    • hipfoodiemom says

      January 28, 2014 at 7:35 am

      Hi Addy,
      I’m so happy to hear this .. yea! 🙂 Thank you so much for all the support! Take care, Addy! and thank you for letting me know!

      Reply
  6. Beth Ann says

    August 10, 2015 at 6:32 am

    I love this recipe! I added it to my weekly menu plan this week on the blog! I wanted to comment to tell you! Thanks for the great recipe!

    Reply
    • hipfoodiemom says

      August 10, 2015 at 6:59 am

      Thank you so much Beth Ann!! I’m so happy!!!

      Reply
  7. Erin says

    August 23, 2015 at 5:55 pm

    Made this for dinner tonight and my husband and I think this taste just like chicken noodle soup! I doubled the recipe (used 4 5oz cans of tuna).

    Reply
    • hipfoodiemom says

      August 23, 2015 at 6:33 pm

      I hope that’s a good thing? 🙂

      Reply
  8. Pat M. says

    April 8, 2018 at 5:59 pm

    We made this as a cold salad for a hot summer dinner. We used asparagus, and onions which I roasted with some olive oil and sea salt. We also added shredded carrots. It turned out delicious and will make it again.

    Reply
    • hipfoodiemom says

      April 8, 2018 at 6:29 pm

      Sounds delicious, thank you for sharing, Pat!

      Reply

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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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