Broccolini, Chicken Sausage & Orzo Skillet

• 分量: 4 servings
• 調理時間: 20 minutes
• 総時間: 30 minutes

材料

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

手順

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.

栄養

• カロリー: 333 kcal
• 脂肪総量: 10 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• コレステロール: 46 mg
• ナトリウム: 557 mg
• 炭水化物総量: 42 g
• 食物繊維: 10 g
• 糖質総量: 4 g
• タンパク質: 18 g