Sometimes, after a long day of juggling a million things, all I want is something comforting but not too heavy. This low calorie chicken sausage orzo hits that spot exactly. I remember the first time I made it, the kitchen smelled like garlic and oregano, and the bright pop of cherry tomatoes gave such a fresh contrast to the savory sausage. I was half-distracted by a phone call, stirring the orzo slowly and sneaking tastes between sentences. The texture was just right—tender pasta mingling with juicy bits of sausage and crisp zucchini. It wasn’t fancy, but it felt like a small celebration of simple flavors coming together. And the best part? It didn’t leave me feeling weighed down or sleepy, which is usually my downfall after dinner.
Why You’ll Love It:
– It’s light yet satisfying—perfect if you want a meal that’s comforting without the heaviness.
– Ready in about 30 minutes, making it an easy choice for busy evenings.
– The combination of tender orzo and flavorful chicken sausage keeps things interesting, not boring.
– It’s simple—and that’s kind of the point. No complicated techniques, just honest cooking.
– A few fresh veggies add texture and color, but if you’re out of zucchini, it’s not the end of the world.
If you’re worried about it being bland, don’t be. The oregano and a hint of red pepper flakes give it a little kick that wakes up your taste buds without overwhelming.
PrintLow Calorie Chicken Sausage Orzo
A light and flavorful low calorie chicken sausage orzo dish that’s perfect for a healthy weeknight dinner. Tender chicken sausage pairs with orzo pasta and fresh vegetables in a simple, delicious meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4
Ingredients
8 ounces low fat chicken sausage, sliced into 1/2 inch pieces
1 cup orzo pasta
1 tablespoon olive oil
1 medium yellow onion, finely chopped
2 cloves garlic, minced
1 medium zucchini, diced
1 cup cherry tomatoes, halved
2 cups low sodium chicken broth
1/2 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes
Salt, to taste
Black pepper, to taste
1/4 cup fresh parsley, chopped
Instructions
Heat olive oil in a large skillet over medium heat.
Add the sliced chicken sausage and cook for 4-5 minutes until browned. Remove sausage from skillet and set aside.
In the same skillet, add chopped onion and cook for 3 minutes until softened.
Add minced garlic and cook for 1 minute until fragrant.
Add diced zucchini and cook for 3 minutes until slightly tender.
Pour in the orzo pasta and stir to combine with vegetables.
Add chicken broth, dried oregano, crushed red pepper flakes, salt, and black pepper.
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 10 minutes or until orzo is tender and liquid is mostly absorbed.
Return the cooked chicken sausage to the skillet along with the halved cherry tomatoes.
Cook uncovered for another 2-3 minutes until heated through and tomatoes soften slightly.
Remove from heat and stir in chopped fresh parsley.
Adjust seasoning with salt and pepper if needed and serve warm.
Kitchen Notes:
No fancy gadgets needed here—just a skillet and a little patience while the orzo simmers. I usually serve this with a crisp green salad or some steamed broccoli on the side. If you want to switch things up, swapping chicken sausage for turkey or even a plant-based option might work, though I haven’t tested that thoroughly. Sometimes I toss in a handful of spinach at the end, but the texture gets a bit soft for my taste. Also, if you like it zestier, a squeeze of lemon before serving adds a nice brightness.
FAQ:
Q: Can I make this ahead? A: Yes, it reheats pretty well in a skillet or microwave, but the orzo can soak up liquid, so you might want to add a splash of broth or water.
Q: What if I don’t have chicken broth? A: Water works in a pinch, but broth adds more flavor.
Q: Is it spicy? A: Just a slight hint from the red pepper flakes; you can skip those if you want.
Give it a try sometime this week—you might find yourself craving this simple dish again and again.