High-Protein Broccoli-Cheddar Orzo

High-Protein Broccoli-Cheddar Orzo is a creamy and delicious dish. It contains broccoli florets, olive oil, garlic, vegetable broth, cheddar cheese, milk, cottage cheese, seasonings, and orzo. These items are simple, and we obtain them without searching the markets. This dish prepares quickly in just 30 minutes, perfect for a quick dinner or lunch. It has dairy items in it, so it is not suitable for a dairy-free diet; use the vegan component for this purpose. This dish stores nicely, so it is easy to prepare this orzo in advance. Serve this High-Protein Broccoli-Cheddar Orzo with roasted cauliflower, garlic bread, or herb focaccia.

STATS:

Caloric count: 385 kcal
Preparation duration: Ten (10) minutes
Serving size: 1½ cups
Cook time: 20 minutes
Cuisine: American
Total time: 30 minutes
Course: Main Course
Diet: High-Protein, Vegetarian
Serving: 4

EQUIPMENT:

Sauté pan
Cutting board
Medium saucepan
Wooden spoon
Cheese grater
Knife

INGREDIENTS:

1 cup dry whole-wheat orzo
3 cups broccoli florets
½ tsp. onion powder
1 tbsp. olive oil
2 cloves garlic
¼ tsp. black pepper
2 cups low-sodium vegetable broth
1 cup low-fat cottage cheese
¼ teaspoon salt
1 cup sharp cheddar cheese
2 tbsp. grated Parmesan cheese
1 cup low-fat milk

INGREDIENT NOTES:

WHOLE-WHEAT ORZO:

Use the whole wheat orzo to prepare this dish. It will add additional fiber content and make the dish healthier.

BROCCOLI FLORETS:

Use the broccoli florets to add to the dish. It will add the vitamins and fiber content to this orzo. It should be fresh to provide a good texture.

COTTAGE CHEESE:

It is added to provide a creamy texture in the orzo. It should be soft so it mixes evenly in this orzo. It should nicely increase the protein of this dish.

SHARP CHEDDAR CHEESE:

Use the sharp cheddar cheese to provide a strong taste. Use the cheese in smaller quantities, but it still provides the rich and indulgent flavor.

VEGETABLE BROTH:

Use the vegetable broth to boost the taste of this orzo. It will make the sauce light and flavorful. It should be low-sodium containing, so we can add the salt as we like.

INSTRUCTIONS:

Warm the oil in the big pan on a moderate flame.
Include the garlic and cook it for thirty seconds till aromatic.
Roast the dry orzo in the pan for one minute.
Then add the vegetable broth and milk, and simmer it gently.
Include the onion powder, broccoli florets, and black pepper in the pan.
Now cook it for 10 to 12 minutes by stirring it occasionally till the orzo gets soft.
Add the cottage cheese to it and mix to make it smooth.
Include the cheddar cheese shreds and mix to make the soup creamy.
Cook the soup for an extra two to three minutes till it gets warm.
Add the parmesan cheese on top & serve warm.

SERVING SUGGESTIONS:

PROTEIN:

Grilled Chicken Breast
Lemon Herb Salmon
Garlic Butter Shrimp
Turkey Meatballs
Crispy Tofu

VEGETABLES:

Roasted Brussels Sprouts
Honey Glazed Carrots
Garlic Green Beans
Roasted Cauliflower
Sautéed Spinach

SALADS:

Greek Salad
Caesar Salad
Cucumber Tomato Salad
Arugula Lemon Salad
Kale Salad

BREAD & GRAINS:

Garlic Bread
Whole Wheat Dinner Rolls
Focaccia Bread
Quinoa Pilaf
Brown Rice Pilaf

TIPS:

You have to blend the cottage cheese well to make it smooth.
Alter the consistency of the broth if the orzo gets thick during cooking.
Shred the cheddar cheese fresh to provide a nice texture and taste.

STORAGE INFORMATION:

FRIDGE:

Add this orzo to the covered dish and store it for 4 days.

FREEZER:

Make the portions in the dish and freeze the dish for 2 months.

FAQs:

Will I add the real pasta as a substitute for orzo?

Yes, we can add the real pasta, but you have to increase the cooking time, and you might have to add more liquid.

How to boost the protein in this dish?

You can add the turkey, chicken shreds, or additional cottage cheese to it to boost the protein.

Will I utilize the frozen broccoli florets to make this orzo?

Easily utilize the frozen broccoli florets, but include them without defrosting them and cook till it get soft. It is good to use the fresh ones for good taste.

NUTRITIONAL INFORMATION:

Calories: 385 kcal

Net carbs: 29 g

Iron: 2.3 mg

Total carbs: 34 g

Vitamin A: 0.18 mg

Serving size: 1½ cups

Fiber: 5 g

Calcium: 380 mg

Protein: 24 g

Sodium: 520 mg

Serving: 4

Potassium: 540 mg