Butternut Squash and Sausage Orzo with Kale (One Pan)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 39 minutes

材料

1 ½ tbsp olive oil

1 lb mild italian turkey sausages (casing removed)

½ red onion (diced)

3 cloves garlic (pressed)

1 cup butternut squash (diced, fresh or frozen *)

1 cup cherry tomatoes

1 tbsp dried sage

1 tbsp dried thyme

Red pepper flakes (to taste)

3 cups low sodium chicken broth (or bone broth)

1 ½ cups dried orzo

4 cups kale (de-stemmed and chopped)

1 cup feta (crumbled)

手順

Heat an oven safe cast iron pan over medium heat. Add olive oil. Once oil is hot, add the sausage meat, using the back of a spatula to break the meat into small pieces,and cook until the meat is no longer pink in colour. Use a spatula to form a well in the center of the meat, add garlic and onions. Cook until fragrant and onions are translucent in colour (about 3 minutes).

Add butternut squash, tomatoes, sage, thyme and red pepper flakes. Stir.

Reduce heat to low, add chicken broth and bring to a low boil.

Once boiling, add orzo, stir and cover. Allow orzo to simmer until fully cooked (about 10 minutes). You may need to stir periodically, scraping the bottom of the pan to ensure the orzo does not stick.

Stir in kale, 1 cup at a time until it wilts. Top with feta cheese. To melt the cheese, broil at 500F for about 5 minutes.

栄養

• サービングサイズ: 2 cups
• カロリー: 621 kcal
• 脂肪総量: 26 g
• 飽和脂肪: 10 g
• 不飽和脂肪: 13 g
• コレステロール: 93 mg
• ナトリウム: 1579 mg
• 炭水化物総量: 62 g
• 食物繊維: 7 g
• 糖質総量: 8 g
• タンパク質: 36 g