Informations supplémentaires
20 min.
|
621 kcal
|
easy
|
|
Printable version
1. Setup
Remove the ends of the asparagus and cut the rest of the asparagus into pieces. Chop the sundried tomatoes, the olives, the parsley, the onion and the garlic. Zest the lemon.
2. Cook the orzo and asparagus
Bring a pot of salted water to a boil. Cook the orzo 4-5 minutes. Add the asparagus and cook for another 2-3 minutes. Drain and reserve.
3. Roast the pine nuts
In a pan over medium heat, roast the pine nuts for 3-4 minutes until colored. Remove from the pan and reserve.
4. Make the sauce
In a bowl, combine the lemon juice, the garlic, the parsley, the lemon zest and a drizzle of olive oil.
5. Assemble
In a bowl, combine the orzo and asparagus, the sundried tomatoes, the olives, the onion to taste and the drained tuna. It's possible to let the children garnish the orzo with the elements they choose.
6. Plate your dish
Serve the orzo salad. Garnish with the pine nuts, the crumbled feta and the sauce. Bon appetit!
180gOrzo
2unitCanned Tuna
1unitAsparagus
1unitLemon
3unitSun-Dried Tomatoes
40gFeta Cheese
30mlKalamata Olives
1unitFresh Italian Parsley
30gPine Nuts
0.5unitRed Onion(s)
1unitGarlic Clove(s)
What you need
Pot, bowls, pan, zester.
621 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
58g
19%
fat
18g
28%
cholesterol
90mg
30%
fiber
4g
16%
protein
55g
saturated
5g
25%
sodium
1010mg
42%
sugar
5g
trans
0g
vitaminA
0mg
vitaminC
0mg
iron
0mg
calcium
0mg