Tag: high protein dinner ideas

Nutrition

Easy Nutritious and Delicious Dinner: One-Pot Orzo Delight

by allyfitatlLeave a Comment on Easy Nutritious and Delicious Dinner: One-Pot Orzo Delight
Easy Nutritious and Delicious Dinner: One-Pot Orzo Delight

I’ll admit, weeknight dinner planning stresses me out….but not now!  I’m using Carbe Diem; which has more protein, fewer net carbs (Net carbs are the carbohydrates in food that are digested and used for energy) and more fiber compared to regular boxed pasta—and turning it into a delicious, one-pot family dinner that even my picky 12 year old loves! 

I added chicken sausage for that extra protein kick and just enough spinach for even more sneaky nutrition!  This one’s a win in my book and I just have to share with you! 🥬✨ Watch this meal come together HERE and save the recipe below.

Screenshot

One-Pot Chicken Sausage Orzo

Ingredients:

  • 1 tbsp Olive Oil
  • 12 oz cooked Italian Chicken Sausage sliced into 1/4-inch rounds
  • 1 small Onion finely chopped
  • 3 cloves Garlic minced
  • 1 tsp Italian Seasoning
  • 1 cup Carbe Diem Orzo uncooked
  • 15 oz Crushed Tomatoes 
  • 2.5 cups Chicken Broth low-sodium
  • 1/2 cup fat-free half & half or non-dairy milk
  • 1/2 cup Grated Parmesan Cheese plus more for serving (optional)
  • 3 cups Fresh Spinach loosely packed and chopped fine
  • Salt and Black Pepper to taste

Instructions:

  1. Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add the sliced chicken sausage and cook for 3-4 minutes per side, until nicely browned. Remove from the skillet and set aside.
  2. In the same skillet, add the finely chopped onion and cook for 3-4 minutes, until softened. Add the minced garlic and Italian seasoning, and cook for another minute until fragrant.
  3. Add the uncooked orzo to the skillet. Stir constantly for 1-2 minutes to toast the pasta lightly.
  4. Pour in the crushed tomatoes and chicken broth. Stir well, scraping up any browned bits from the bottom. Bring to a simmer.
  5. Reduce the heat to low, cover the skillet, and cook for 10-12 minutes, stirring occasionally, until the orzo is al dente and has absorbed most of the liquid.
  6. Remove from heat. Stir in the heavy cream, grated Parmesan, and the cooked sausage. Add the fresh spinach and stir until it has just wilted into the pasta. Season with salt and pepper to taste. Serve immediately, topped with extra Parmesan if desired.

Estimated Nutrition

Calories: ~385kcal

Fat: ~12g

Saturated Fat: ~4.5g

Sodium: ~980mg (can be reduced significantly using no sodium added chicken broth and removing parmesan cheese)

Carbs: ~32g

Dietary Fiber: ~14g

Net Carbs – 18g

Sugar: ~6g

Protein: ~28g

Key Nutritional Highlights

  • High Protein (28g): The combination of chicken sausage, parmesan, and the added protein in the Carbe Diem orzo makes this a powerhouse for muscle recovery.
  • Fiber Powerhouse: Thanks to the modified wheat starch in the orzo and the fresh spinach, one serving provides roughly 50% of your daily recommended fiber.
  • Low Net Carb: By using this specific orzo, you are saving about 20-25g of net carbs per serving compared to traditional pasta.
  • Body Positive Tip: To lower the sodium further, look for “No Salt Added” crushed tomatoes and ensure your chicken broth is “Low Sodium” as listed.

*Find Carbe Diem at your local grocery store

Happy eating!

xo,

Ally