An easy one-dish meal, full of flavour! It’s creamy and comforting but packed with veggies and what’s even better is that it will be on the table in less than 30 minutes.
This Week
9 Dec - 15 Dec
Creamy, Zesty Orzo with Italian Sausage, Broccoli and Kale
- Under 30 minutes
- 4
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Meal Prep Guide
Pre-chop the broccoli (store in an airtight container in the fridge).
- Chop 1 head of broccoli into bite sized pieces.
Prepare the kale (store in an airtight container in the fridge).
- Remove the stalks from the kale and roughly chop.
Tips
- Sausages tend to get a bad reputation as they are often loaded with additives, preservatives and factory-farmed meat but when you know what to look for there are lots of delicious, additive free options out there. Some of our favourites include Durham Farms and L’authentique or often your local butcher will have a great option.
Shortcuts
Vegetables
- Swap out the broccoli for broccolini.
- Swap out the kale for spinach, chard or silverbeet.
Protein
- For a vegetarian option swap for the cannellini bean variation.
Ingredients
- 1 brown onion (diced)
- 2 tsp dried mixed herbs
- ½ tsp fennel seeds
- ½ tsp chilli flakes
- 2 garlic cloves (crushed)
- 1 head broccoli (roughly chopped into small pieces)
- 400g tin cannellini beans (drained and rinsed)
- 1 ½ cups orzo pasta
- 3 cups vegetable stock
- 1 bag kale (roughly chopped)
- 60g sour cream (¼ cup)
- 1 lemon (juice and zest)
- Olive oil
- Salt and pepper
Method
- Heat a large saute dish or heavy based pot over a medium heat. Add a little olive oil then add the onion, herbs, fennel seeds, chilli and garlic; cook for 5-7 minutes until golden brown and caramelised.
- Add the broccoli and cook for a couple of minutes before adding the cannellini beans, orzo, stock and kale; and bring to a boil before reducing to a simmer, pop the lid on and let simmer on a low heat for 10 minutes.
- Remove the lid and stir through the lemon juice, zest and sour cream; stir well to combine.
- Season to taste and top with some freshly grated parmesan.
Other
- Swap out the orzo for any small shaped pasta, just note you may need to adjust the cooking time and the amount of liquid.
Ingredients
- 400-500g pork sausages (casing removed and crumbled)
- 1 tsp dried mixed herbs
- ½ tsp fennel seeds
- ½ tsp chilli flakes
- 2 garlic cloves (crushed)
- 1 head broccoli (roughly chopped into small pieces)
- 1 ½ cups orzo pasta
- 3 cups chicken or vegetable stock
- 1 bag kale (roughly chopped)
- 60g sour cream (¼ cup)
- 1 lemon (juice and zest)
- Olive oil
- Salt and pepper
Method
- Heat a large saute dish or heavy based pot over a medium heat. Add a little olive oil then add the crumbled pork sausage, herbs, fennel seeds, chilli and garlic; cook for 5-7 minutes until golden brown and caramelised.
- Add the broccoli and cook for a couple of minutes before adding the orzo, stock and kale; and bring to a boil before reducing to a simmer, pop the lid on and let simmer on a low heat for 10 minutes.
- Remove the lid and stir through the lemon juice, zest and sour cream; stir well to combine.
- Season to taste and top with some freshly grated parmesan.
Variations
Vegetables
- Swap out the broccoli for broccolini.
- Swap out the kale for spinach, chard or silverbeet.
Protein
- For a vegetarian option swap for the cannellini bean variation.
Ingredients
- 1 brown onion (diced)
- 2 tsp dried mixed herbs
- ½ tsp fennel seeds
- ½ tsp chilli flakes
- 2 garlic cloves (crushed)
- 1 head broccoli (roughly chopped into small pieces)
- 400g tin cannellini beans (drained and rinsed)
- 1 ½ cups orzo pasta
- 3 cups vegetable stock
- 1 bag kale (roughly chopped)
- 60g sour cream (¼ cup)
- 1 lemon (juice and zest)
- Olive oil
- Salt and pepper
Method
- Heat a large saute dish or heavy based pot over a medium heat. Add a little olive oil then add the onion, herbs, fennel seeds, chilli and garlic; cook for 5-7 minutes until golden brown and caramelised.
- Add the broccoli and cook for a couple of minutes before adding the cannellini beans, orzo, stock and kale; and bring to a boil before reducing to a simmer, pop the lid on and let simmer on a low heat for 10 minutes.
- Remove the lid and stir through the lemon juice, zest and sour cream; stir well to combine.
- Season to taste and top with some freshly grated parmesan.
Other
- Swap out the orzo for any small shaped pasta, just note you may need to adjust the cooking time and the amount of liquid.
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