Seared Sausage with Warm Orzo and Veggies

Nutrition per serving

Calories727 kcal
Protein21.8 g
Carbs120.4 g
Fats19.6 g
Saturated Fat2.9 g
Monounsaturated Fat11.1 g
Polyunsaturated Fat2.2 g
Sugars15.2 g
Fiber11 g
Sodium159 mg


Red Onion
Cherry Tomatoes
Courgette (Zucchini)
Red Bell Pepper (capsicum)
Pork Sausage
Olive Oil
1. Coarsely chop the parsley.

2. Peel/chop the onion into 2cm pieces.

3. Peel/chop the garlic.

4. Slice the carrot in half lengthways, then slice each half into 1cm wide batons.

5. Chop the tomatoes in half.

6. Slice the courgette in half lengthways and slice widthways into ½ cm wide pieces.

7. Remove the core/slice the pepper into 1cm strips.

Cooking Instructions
1. Bring a medium pot of lightly salted water to boil.

2. In a non-stick frying pan, heat a tsp of olive oil over medium heat. Remove the sausage from the casing and add the sausage meat to the pan. Break up the meat with a wooden spoon and cook the meat for about 2-3 minutes until browned. Transfer to a bowl and set aside.

3. Return the pan to heat with 2 tsp of oil over medium heat. Add the onion, garlic, carrot and courgette with a pinch of salt and pepper and cook while stirring for a few minutes.

4. Add the orzo to the boiling water and cook for about 7 minutes until al dente. Reserve ¼ cup of the orzo water before draining and return the orzo to the pot and set aside.

5. Add the peppers to the pan with the vegetables and continue to cook for 3-4 minutes until the peppers are tender but crisp. Add the tomatoes and cook for a few minutes until the tomatoes have softened.

6. Add the sausage meat to the vegetables with the orzo, a few tbsp of the reserved orzo water and a squeeze of lemon juice. Gently mix everything together to combine and season with a pinch of salt and pepper to taste.

7. Serve in a bowl with the parsley sprinkled over the top.