Cheddar Broccoli Orzo

Cheddar Broccoli Orzo requires approximately 45 minutes from start to finish. For 70 cents per serving, this recipe covers 9% of your daily requirements of vitamins and minerals. This recipe serves 5. One portion of this dish contains about 9g of protein, 3g of fat, and a total of 174 calories. 176 people found this recipe to be tasty and satisfying. It is brought to you by Emily Bites. It works well as a very affordable side dish. A mixture of light butter, fat free reduced sodium chicken broth, mustard powder, and a handful of other ingredients are all it takes to make this recipe so delicious. Taking all factors into account, this recipe earns a spoonacular score of 74%, which is solid. Users who liked this recipe also liked Cheddar Vegetable Orzo, Orzo Broccoli Pilaf, and Spicy Broccoli and Orzo.

Servings: 5

 

Ingredients:

4 oz finely chopped fresh broccoli florets (once you've cut the florets off the stalk, arrange them together on a cutting board and use a large knife to chop them into small pieces)

2 cups fat free, reduced sodium chicken broth (or vegetable broth if making vegetarian)

1 teaspoon chopped fresh parsley

2 cloves garlic, minced

1 tablespoon light butter (I used Land O'Lakes)

¼ teaspoon dry mustard powder

6 oz dry whole wheat orzo

A sprinkling of freshly ground black pepper, to taste

¼ teaspoon salt

2 oz 50% reduced fat sharp cheddar, shredded (I used Cabot)

¼ cup water

Equipment:

frying pan

Cooking instruction summary:

In a large skillet or saute pan, bring the butter over medium high heat until melted. Add the dry orzo and stir to coat. Cook for 2-3 minutes or until some pieces of the orzo begin to brown. Add the minced garlic and stir together. Cook for an additional minute or so until garlic is fragrant.Add the broth and water to the pan and bring to a boil. Cover the pan and reduce heat to a simmer. Allow to simmer for 5 minutes and then stir in the broccoli, Replace the lid and continue to simmer for an additional 8-10 minutes until the broth is absorbed and the orzo and broccoli are tender. Remove from heat and add the cheddar, mustard powder, parsley, salt and black pepper and stir together until thoroughly combined. Serve immediately.

 

Step by step:


1. In a large skillet or saute pan, bring the butter over medium high heat until melted.

2. Add the dry orzo and stir to coat. Cook for 2-3 minutes or until some pieces of the orzo begin to brown.

3. Add the minced garlic and stir together. Cook for an additional minute or so until garlic is fragrant.

4. Add the broth and water to the pan and bring to a boil. Cover the pan and reduce heat to a simmer. Allow to simmer for 5 minutes and then stir in the broccoli, Replace the lid and continue to simmer for an additional 8-10 minutes until the broth is absorbed and the orzo and broccoli are tender.

5. Remove from heat and add the cheddar, mustard powder, parsley, salt and black pepper and stir together until thoroughly combined.

6. Serve immediately.


Nutrition Information:

Quickview
173k Calories
8g Protein
3g Total Fat
27g Carbs
13% Health Score
Limit These
Calories
173k
9%

Fat
3g
5%

  Saturated Fat
1g
10%

Carbohydrates
27g
9%

  Sugar
1g
2%

Cholesterol
5mg
2%

Sodium
568mg
25%

Get Enough Of These
Protein
8g
17%

Selenium
26µg
37%

Vitamin C
20mg
25%

Vitamin K
23µg
23%

Manganese
0.41mg
20%

Phosphorus
147mg
15%

Calcium
73mg
7%

Fiber
1g
7%

Copper
0.14mg
7%

Magnesium
26mg
7%

Vitamin B3
1mg
6%

Vitamin B6
0.12mg
6%

Folate
22µg
6%

Vitamin B2
0.09mg
6%

Zinc
0.83mg
6%

Potassium
191mg
5%

Iron
0.85mg
5%

Vitamin A
214IU
4%

Vitamin B5
0.42mg
4%

Vitamin B12
0.24µg
4%

Vitamin B1
0.06mg
4%

Vitamin E
0.27mg
2%

covered percent of daily need
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Food Trivia

'SPAM' is short for spiced ham.

Food Joke

John Smith was the only Protestant to move into a large Catholic neighborhood. On the first Friday of Lent, John was outside grilling a big juicy steak on his grill. Meanwhile, all of his neighbors were eating cold tuna fish for supper. This went on each Friday of Lent. On the last Friday of Lent, the neighborhood men got together and decided that something had to be done about John, he was tempting them to eat meat each Friday of Lent, and they couldn't take it anymore. They decided to try and convert John to Catholicism. They went over and talked to him and were so happy that he decided to join all of his neighbors and become a Catholic. They took him to Church, and the Priest sprinkled some water over him, and said, "You were born a Baptist, you were raised a Baptist, and now you are a Catholic." The men were so relieved, now their biggest Lenten temptation was resolved. The next year's Lenten season rolled around. The first Friday of Lent came, and just at supper time, when the neighborhood was setting down to their tuna fish dinner, came the wafting smell of steak cooking on a grill. The neighborhood men could not believe their noses! WHAT WAS GOING ON? They called each other up and decided to meet over in John's yard to see if he had forgotten it was the first Friday of Lent? The group arrived just in time to see John standing over his grill with a small pitcher of water. He was sprinkling some water over his steak on the grill, saying, "You were born a cow, you were raised a cow, and now you are a fish."

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