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Prep Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:4Yield:4 servings
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:30 mins
Total Time:
30 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2teaspoonsolive oil6ouncescooked chicken sausage, such as Al Fresco Sweet Italian, cut into 1/4-inch slices½cupchopped onion1cupwhole-wheat orzo3clovesgarlic, minced2 ½cupslow-sodium chicken broth¼teaspooncrushed red pepper, plus more for garnish¼teaspoonkosher salt1poundbroccolini, trimmed, or 4 cups broccoli florets¼cupgrated Parmesan cheese, plus more for garnish2teaspoonslemon zest
Cook Mode(Keep screen awake)
Ingredients
2teaspoonsolive oil
6ouncescooked chicken sausage, such as Al Fresco Sweet Italian, cut into 1/4-inch slices
½cupchopped onion
1cupwhole-wheat orzo
3clovesgarlic, minced
2 ½cupslow-sodium chicken broth
¼teaspooncrushed red pepper, plus more for garnish
¼teaspoonkosher salt
1poundbroccolini, trimmed, or 4 cups broccoli florets
¼cupgrated Parmesan cheese, plus more for garnish
2teaspoonslemon zest
DirectionsHeat oil in a 12-inch cast-iron or other large heavy skillet over medium-high heat. Add sausage and onion; cook, stirring occasionally, until the sausage is browned, 3 to 4 minutes. Add orzo and garlic; cook, stirring, for 1 minute more.Stir in broth, crushed red pepper, and salt. Bring to a boil. Stir in broccolini (or broccoli). Reduce heat, cover and simmer until the orzo is tender, 8 to 10 minutes. Uncover and continue cooking until the broth is absorbed.Stir in Parmesan and lemon zest. To serve, top with additional Parmesan and crushed red pepper, if desired.Originally appeared: Diabetic Living Magazine, Summer 2018
Directions
Heat oil in a 12-inch cast-iron or other large heavy skillet over medium-high heat. Add sausage and onion; cook, stirring occasionally, until the sausage is browned, 3 to 4 minutes. Add orzo and garlic; cook, stirring, for 1 minute more.Stir in broth, crushed red pepper, and salt. Bring to a boil. Stir in broccolini (or broccoli). Reduce heat, cover and simmer until the orzo is tender, 8 to 10 minutes. Uncover and continue cooking until the broth is absorbed.Stir in Parmesan and lemon zest. To serve, top with additional Parmesan and crushed red pepper, if desired.
Heat oil in a 12-inch cast-iron or other large heavy skillet over medium-high heat. Add sausage and onion; cook, stirring occasionally, until the sausage is browned, 3 to 4 minutes. Add orzo and garlic; cook, stirring, for 1 minute more.
Stir in broth, crushed red pepper, and salt. Bring to a boil. Stir in broccolini (or broccoli). Reduce heat, cover and simmer until the orzo is tender, 8 to 10 minutes. Uncover and continue cooking until the broth is absorbed.
Stir in Parmesan and lemon zest. To serve, top with additional Parmesan and crushed red pepper, if desired.
Originally appeared: Diabetic Living Magazine, Summer 2018
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Nutrition Facts(per serving)333Calories10gFat42gCarbs18gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
