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Green summer salad with tuna and orzo recipe

Green summer salad with tuna and orzo recipe

5 ratings

This summery salad can be prepared in less than 30 mins, making it an ideal midweek main for two. See method

  • Serves 2
  • 25 mins
  • 628 calories / serving

Ingredients

  • 3 tbsp extra-virgin olive oil
  • 2 tbsp capers, drained, rinsed and patted dry
  • 2 tbsp white wine vinegar
  • 1 tbsp Dijon mustard
  • 200g (7oz) orzo
  • ¼ cucumber, halved, deseeded and diced
  • 1 celery stick, trimmed and thickly sliced
  • 1 green pepper, deseeded and diced
  • 1 x 200g tin tuna, drained

Each serving contains

  • Energy

    2645kj
    628kcal     31%

  • Fat

    20g 28%

  • Saturates

    3g 15%

  • Sugars

    4g 4%

  • Salt

    1.9g 32%

of the reference intake
Carbohydrate 76.3g Protein 34.4g Fibre 0.8g

Method

  1. Heat 1 tbsp of the extra-virgin olive oil in a small frying pan. Add the capers and cook for 2-3 minutes, until they start to open and crisp up. Remove with a slotted spoon and set aside. Take the pan off the heat and pour in the remaining oil, vinegar and mustard; stir to combine and set aside.
  2. Meanwhile, bring a large pan of water to the boil. Cook the orzo following the packet instructions, then drain and rinse under cold water.
  3. In a large bowl, combine the cucumber, celery, pepper and cooled orzo. Drizzle over the dressing and toss to coat; season well. Flake over the tuna and scatter with the capers; toss again before serving.

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