Italian Spinach & Sun Dried Tomato Orzo With Chicken Sausage
Italian Spinach & Sun-Dried Tomato Orzo is a quick an easy one pan meal that is a staple in my house! Not only is it bursting with flavor, but it's also packed with nutrients to keep you energized and satisfied. It's great for meal prepping too because it reheats great, it's quick to make, and can all be made in one pan.
If you like the sound of this recipe, be sure to check out my Gluten Free, High Protein Lasagna Soup as well.
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Reasons to Love This Recipe
- Easy: It requires very minimal, simple ingredients and comes together in less than 30 minutes.
- Macros/Nutritious: This soup is full of nourishing, wholesome ingredients. You get your veggies, carbs, and protein all in one delicious skillet!
Nutritional Benefits
- Chicken Sausage: Lean chicken sausage provides a hearty protein source with less fat compared to traditional pork sausage, making this dish lighter without sacrificing flavor.
- Orzo: Whole grain orzo is known to improve your metabolism due to its fiber content, relive fatigue due to it's strong carbohydrate content. Compared to other pastas, orzo is higher in protein as well.
- Spinach: Spinach is packed with vitamins and minerals, including vitamin A, vitamin C, vitamin K1, folate (vitamin B9), iron, and calcium. It also contains various antioxidants. Spinach is also a good source of fiber, which aids in digestion and promotes gut health!
- Sun-Dried Tomatoes: These gems are not just delicious; they're also rich in antioxidants and add a sweet-tart flavor that complements the dish perfectly.
Ingredients
- 1 lb. Italian chicken sausage, cut into coins
- 1½ tbsp olive oil, divided
- 1 small onion, finely chopped
- 3 tsp garlic, minced
- 4 oz. chopped sun dried tomatoes
- 2 cups uncooked orzo pasta
- 4 cups organic chicken broth
- Salt & pepper to taste
- 1/2 tsp Italian seasoning
- ½ cup grated parmesan
- 4 cups baby spinach
- 1 tbsp fresh lemon juice
- Fresh basil for garnish
How To Make It
- Drizzle ½ tablespoon of the oil in a large wok over medium-high heat. Cook the chicken sausage until browned & practically cooked through, about 8-10 minutes. Remove from pan and set aside.
- Add the remaining oil to the wok. Add the onion and garlic. Sauté until softened, 3-4 minutes. Add the sun dried tomatoes & orzo and stir for 30 seconds to coat the pasta.
- Stir in the broth then bring the pot up to a gentle boil. Stir every few minutes until the pasta is tender and most of the liquid has been absorbed, about 8-10 minutes.
- Turn down the heat to low. Add the salt & pepper to taste, Italian seasoning, parmesan, spinach, chicken sausage, and lemon juice. Stir until spinach is wilted. Add any additional seasoning if needed to taste. If you like spice, you can add some red pepper flakes. Serve with additional Parmesan and fresh basil, if desired. Enjoy!
Can I Make This Dairy Free?
Yes! To make this dairy-free, omit the cheese add more salt/seasoning as needed. You could also add some nutritional yeast to mimic the cheesy flavor! There are also plenty of dairy free cheeses now that you could use instead.
Can I Make This Gluten Free?
Yes! You can easily swap gluten-free orzo in this recipe, but one thing to keep in mind is that the cook time may vary. Check the doneness of the pasta often and add more liquid as needed. Sometime gluten free pasta needs more liquid.
How To Store Leftovers
You can store your leftovers in an airtight container in the refrigerator for up to 4 days. When you are ready to enjoy them again, just pop them in the microwave for a minute or so!
(adsbygoogle = window.adsbygoogle || []).push({});Check Me Out on Social Media
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
(adsbygoogle = window.adsbygoogle || []).push({});Italian Spinach & Sun-Dried Tomato Orzo is a quick an easy one pan meal that is a staple in my house! Not only is it bursting with flavor, but it's also packed with nutrients to keep you energized and satisfied.
- 1 lb. Italian chicken sausage (raw, organic, cut into coins)
- 1.5 tbsp olive oil (organic, extra virgin, divided)
- 1 yellow onion (small, finely chopped)
- 3 tsp garlic (organic, minced)
- 4 oz. sun dried tomatoes (chopped)
- 2 cups orzo (uncooked)
- 4 cups chicken broth (organic)
- Salt (to taste)
- Pepper (to taste)
- 1/2 tsp Italian seasoning
- 1/2 cup parmesan cheese (grated)
- 4 cups baby spinach
- 1 tbsp lemon juice (fresh)
- Basil (for garnish)
Drizzle ½ tablespoon of the oil in a large wok over medium-high heat. Cook the chicken sausage until browned & practically cooked through, about 8-10 minutes. Remove from pan and set aside.
Add the remaining oil to the wok. Add the onion and garlic. Sauté until softened, 3-4 minutes. Add the sun dried tomatoes & orzo and stir for 30 seconds to coat the pasta.
Stir in the broth then bring the pot up to a gentle boil. Stir every few minutes until the pasta is tender and most of the liquid has been absorbed, about 8-10 minutes.
Turn down the heat to low. Add the salt & pepper to taste, Italian seasoning, parmesan, spinach, chicken sausage, and lemon juice. Stir until spinach is wilted. Add any additional seasoning if needed to taste. If you like spice, you can add some red pepper flakes. Serve with additional Parmesan and fresh basil, if desired. Enjoy!
Servings 6
- Amount Per Serving
- Calories 362kcal
- % Daily Value *
- Total Fat 13.7g22%
- Saturated Fat 5.2g26%
- Cholesterol 71.7mg24%
- Sodium 911.2mg38%
- Total Carbohydrate 30.3g11%
- Dietary Fiber 5.1g21%
- Sugars 8.1g
- Protein 30.4g61%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.