Broccoli Parmesan Orzo with Burst Tomatoes
This broccoli parmesan orzo with burst tomatoes is a healthy and nourishing dish that's full of flavor and satisfying to eat.
Servings 4
Calories 377kcal
Equipment
- large oven safe skillet or saucepan with lid
Ingredients
- 1.5 cups orzo 320 grams / 11.25oz
- 2 cups broccoli florets
- 1 cup parmesan cehese 60 grams, grated
- 1 cup cherry tomatoes
- 5.5 cups low sodium vegetable stock 1375ml
- 1 tablespoon unsalted butter
- 0.5 cups yellow onion finely diced
- 2 cloves garlic minced or mashed
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 1 lemon zest only
Instructions
- Cut off what's left of the stems on the broccoli florets then finely dice the stem pieces and set them aside.
- Finely dice the onion and mince or mash the garlic.
- Sauté the onion garlic and diced broccoli stems in the butter over high heat until just beginning to brown.
- Add the orzo and pour in 4 cups of the stock, the salt, black pepper and lemon zest.
- Lower heat to medium and cook for 10 minutes, stirring often.
- After 10 minutes, stir in the parmesan until melted then add the rest of the stock, broccoli florets and tomatoes.
- Cover and cook another 10 minutes or until the broccoli is tender, tomatoes are burst and orzo is fully cooked.
Nutrition
Calories: 377kcal | Carbohydrates: 53g | Protein: 19g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 25mg | Sodium: 1297mg | Potassium: 454mg | Fiber: 4g | Sugar: 5g | Vitamin A: 758IU | Vitamin C: 65mg | Calcium: 351mg | Iron: 2mg