Broccolini, Chicken Sausage & Orzo Skillet

Broccolini, Chicken Sausage & Orzo Skillet

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From: Diabetic Living Magazine, Summer 2018

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons olive oil
  • 6 ounces cooked chicken sausage, such as Al Fresco Sweet Italian, cut into ¼-inch slices
  • ½ cup chopped onion
  • 1 cup whole-wheat orzo
  • 3 cloves garlic, minced
  • 2½ 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

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. Stir in Parmesan and lemon zest. To serve, top with additional Parmesan and crushed red pepper, if desired.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 333 calories; 10 g fat(3 g sat); 10 g fiber; 42 g carbohydrates; 18 g protein; 46 mg cholesterol; 4 g sugars; 557 mg sodium;
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 2 vegetable, 1 medium-fat protein, ½ fat

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