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Stovetop Tuna Noodle With Orzo (Reduced Fat)

Recipe #297358 | 25 min | 5 min prep | SERVES 4 (Change Servings)

RECIPE BY: Sarah_Jayne

Everybody has at least one tuna noodle recipe. For me tuna noodle is something I do when I want a quick all in one meal. I needed a quick meal one night but the only pasta I had in the house was orzo. So, this dish was born. I tried to reduce the fat as much as possible and to pack in a bunch of veggies without them being overly noticed by the picky eaters.

Posted on: Apr 9, 2008

Ingredients

  • 1 1/2 cups orzo pasta
  • 2 (12 ounce) cans tuna, drained
  • 1/2 cup onion, diced
  • 3/4 cup mushroom, sliced
  • small carrot, shaved into ribbons and then ribbons cut in had width wise
  • cup corn, from a can
  • cup baby peas, from a can
  • 1 (10 1/2 ounce) can 98% fat-free condensed mushroom soup
  • 1/3 cup nonfat milk
  • teaspoon garlic powder
  • teaspoon dried parsley
  • 1/4 teaspoon ground pepper
  • 1/2 cup low-fat swiss cheese, cubed
  • Directions

    1. 1
      Cook orzo according to packet directions. Mine says to cook for 15 minutes.
    2. 2
      Meanwhile heat a large skillet and either spray with cooking spray (as I do) or add a bit of oil.
    3. 3
      Sautee onions and mushrooms for about 2 minutes just until the onions start to soften.
    4. 4
      Stir in the corn and cook for another minute or so just to warm through.
    5. 5
      Add the tuna, peas and carrot ribbons.
    6. 6
      Add the can of soup to the pan and stir so that all the vegetables are coated.
    7. 7
      Add milk and stir until the sauce thickens up slightly.
    8. 8
      Add in the garlic powder, parsley and ground pepper.
    9. 9
      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.
    10. 10
      Add cubes of cheese and stir until the cheese has melted and evenly distributed itself amongst the dish.
    11. 11
      Serve.

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    Nutrition Facts

    Serving Size 1 (393g)

    Recipe makes 4 servings

    The following items or measurements are not included below:

    98% fat-free condensed mushroom soup

    Calories 608
    Calories from Fat 98 (16%)
    Amount Per Serving %DV
    Total Fat 10.9g 16%
    Saturated Fat 3.0g 15%
    Monounsaturated Fat 3.2g
    Polyunsaturated Fat 3.2g
    Trans Fat 0.0g
    Cholesterol 70mg 23%
    Sodium 142mg 5%
    Potassium 895mg 25%
    Total Carbohydrate 68.4g 22%
    Dietary Fiber 5.9g 23%
    Sugars 7.5g
    Protein 57.4g 114%
    Vitamin A 6232mcg 124%
    Vitamin B6 1.1mg 52%
    Vitamin B12 16.4mcg 273%
    Vitamin C 19mg 32%
    Vitamin E 2mcg 7%
    Calcium 229mg 22%
    Iron 5mg 28%

    detailed view...

    how is this calculated?

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