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By Banning Stuckey

Italian Sausage Orzo

Name: Italian Sausage Orzo
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: European, Italian, Mediterranean
Ingredients: 8 cups water; 3 teaspoons reduced-sodium chicken bouillon granules; 1.5 cups uncooked whole wheat orzo pasta; 1 package (19-1/2 ounces) Italian turkey sausage links, casings removed; 1/2 cup chopped sweet onion; 2 garlic cloves, minced; 3 plum tomatoes, chopped; 1/2 cup chopped roasted sweet red pepper; 1/8 teaspoon salt; 1/8 teaspoon pepper; 1/3 cup chopped fresh basil; 1/4 cup grated Parmesan cheese

2 steps

Prep:15minCook:25min

1 cup: 265 calories, 7g fat (2g saturated fat), 37mg cholesterol, 623mg sodium, 32g carbohydrate (2g sugars, 7g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

Updated at: Sat, 20 Jan 2024 15:47:27 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories323.1 kcal (16%)

Total Fat11.8 g (17%)

Carbs34.8 g (13%)

Sugars5.7 g (6%)

Protein21.1 g (42%)

Sodium1376 mg (69%)

Fiber5 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

8 cupswater

3 teaspoonsreduced-sodium chicken bouillon granules

1 ½ cupswhole wheat orzo pasta

uncooked

1 x 19.5 ouncesitalian turkey sausage links

package, casings removed

½ cuproasted sweet red pepper

¼ cupgrated parmesan cheese

Instructions

Step 1

In a large saucepan, bring water and bouillon to a boil. Stir in orzo; return to a boil. Cook until al dente, 8-10 minutes. Drain orzo, reserving 3/4 cup cooking liquid.

Step 2

In a large skillet coated with cooking spray, cook and crumble sausage with onion and garlic over medium heat until no longer pink, 6-8 minutes. Stir in tomatoes, roasted pepper, salt, pepper, pepper flakes and orzo. Heat through over medium-low heat; stir in reserved cooking liquid to moisten if desired. Remove from heat; stir in basil and cheese.

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