Broccolini, Chicken Sausage & Orzo Skillet

4.8

(13)

13 Reviews

We love this quick skillet meal for busy evenings. The sausage and orzo simmer together in chicken broth, resulting in a creamy, risotto-like dish in under 30 minutes.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes-Friendly Nut-Free Healthy Aging High-Fiber High-Protein Egg-Free Low-Calorie

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Ingredients

2 teaspoons olive oil
6 ounces cooked chicken sausage, such as Al Fresco Sweet Italian, cut into 1/4-inch slices
½ cup chopped onion
1 cup whole-wheat orzo
3 cloves garlic, minced
2 ½ cups low-sodium chicken broth
¼ teaspoon crushed red pepper, plus more for garnish
¼ teaspoon kosher salt
1 pound broccolini, trimmed, or 4 cups broccoli florets
¼ cup grated Parmesan cheese, plus more for garnish
2 teaspoons lemon zest

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.

Originally appeared: Diabetic Living Magazine, Summer 2018

Nutrition Facts (per serving)

333	Calories
10g	Fat
42g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 333
% Daily Value *
Total Carbohydrate 42g	15%
Dietary Fiber 10g	36%
Total Sugars 4g
Protein 18g	36%
Total Fat 10g	13%
Saturated Fat 3g	15%
Cholesterol 46mg	15%
Sodium 557mg	24%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* 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.

Broccolini, Chicken Sausage & Orzo Skillet

Ingredients

Directions

Nutrition Facts (per serving)

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