Directions:
- Cook orzo according to packet directions. Mine says to cook for 15 minutes.
- Meanwhile heat a large skillet and either spray with cooking spray (as I do) or add a bit of oil.
- Saute onions and mushrooms for about 2 minutes just until the onions start to soften.
- Stir in the corn and cook for another minute or so just to warm through.
- Add the tuna, peas and carrot ribbons.
- Add the can of soup to the pan and stir so that all the vegetables are coated.
- Add milk and stir until the sauce thickens up slightly.
- Add in the garlic powder, parsley and ground pepper.
- By now the orzo should be finished cooking. Drain it well and stir into the pan containing the vegetables and soup mix. Stir really well so that the orzo and is well blended with the mixture.
- Add cubes of cheese and stir until the cheese has melted and evenly distributed itself amongst the dish.
- Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 246.12 Kcal (1030 kJ) | ||
| Calories from fat | 73.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.19g | 13% | |
|---|---|---|---|
| Cholesterol | 13.17mg | 4% | |
| Sodium | 316.4mg | 13% | |
| Potassium | 404.65mg | 9% | |
| Total Carbs | 28.73g | 10% | |
| Sugars | 7.13g | 29% | |
| Dietary Fiber | 5.28g | 21% | |
| Protein | 15.8g | 32% | |
| Vitamin C | 7mg | 12% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 1.2mg | 7% | |
| Calcium | 208.3mg | 21% | |
| Amount Per 100 g | |||
| Calories | 89.3 Kcal (374 kJ) | ||
| Calories from fat | 26.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.97g | 13% | |
|---|---|---|---|
| Cholesterol | 4.78mg | 4% | |
| Sodium | 114.8mg | 13% | |
| Potassium | 146.81mg | 9% | |
| Total Carbs | 10.42g | 10% | |
| Sugars | 2.59g | 29% | |
| Dietary Fiber | 1.91g | 21% | |
| Protein | 5.73g | 32% | |
| Vitamin C | 2.5mg | 12% | |
| Iron | 0.4mg | 7% | |
| Calcium | 75.6mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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