Creamy Whole Wheat Broccoli Cheddar Orzo

This American dinner recipe combines authentic flavors with modern cooking techniques. Ready in 30 minutes, serves 4 people. Serve warm as a wholesome main dish or alongside grilled chicken breast. A side of crisp mixed greens with lemon vinaigrette cuts through the richness …

Cuisine: American Type: Dinner Time: 30 min Servings: 4 Calories: 580 per serving
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Nutrition Information

Each serving contains approximately 580 calories and 27.0g of protein. Macronutrients include 73.0g carbohydrates and 20.0g fats per serving.

Per Serving

Calories
580
Protein
27.0g
Carbohydrates
73.0g
Fats
20.0g

Total

Calories
2320
Protein
108.0g
Carbohydrates
292.0g
Fats
80.0g

Ingredients

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This recipe requires 12 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 cup Whole Wheat Orzo
    uncooked
  • 1.0 lb Fresh Broccoli
    cut into small bite-sized florets
  • 1.0 tbsp Olive Oil
    extra virgin
  • 1.0 whole Yellow Onion
    small, finely diced
  • 3.0 clove Garlic
    minced
  • 2.5 cup Low-Sodium Vegetable Broth
    divided
  • 1.0 cup Low-Fat Milk (1%)
    or unsweetened almond milk
  • 1.5 cup Sharp Cheddar Cheese
    shredded
  • 0.25 cup Plain Nonfat Greek Yogurt
    room temperature
  • 0.5 tsp Dry Mustard Powder
    optional
  • 0.5 tsp Kosher Salt
    to taste
  • 0.25 tsp Black Pepper
    freshly ground

Instructions

Follow these 5 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Ingredient Preparation

  1. Remove Plain Nonfat Greek Yogurt (0.25 cup / 60 g) from the refrigerator to reach room temperature.
  2. Wash Fresh Broccoli (1 lb / 454 g) and cut into small bite-sized florets suitable for quick steaming.
  3. Finely dice Yellow Onion (1 whole) and mince Garlic (3 cloves).
  4. Shred Sharp Cheddar Cheese (1.5 cups / 170 g) using a box grater if not pre-shredded.
  5. Measure out Low-Sodium Vegetable Broth (2.5 cups / 600 ml), Low-Fat Milk (1 cup / 240 ml), and Whole Wheat Orzo (1.5 cups / 300 g) into separate vessels.
  6. Prepare a small spice bowl with Dry Mustard Powder (0.5 tsp / 2.5 g), Kosher Salt (0.5 tsp / 2.5 g), and Black Pepper (0.25 tsp / 1.25 g).

2. Sauté Aromatics

  1. Heat Olive Oil (1 tbsp / 15 ml) in a large skillet or Dutch oven over medium heat.
  2. Add the diced onion and sauté until softened and translucent.
  3. Stir in the minced garlic and cook constantly until fragrant, ensuring it does not brown.

3. Build the Liquid Base

  1. Pour in the Vegetable Broth and Low-Fat Milk (or almond milk alternative).
  2. Whisk in the prepared spice blend (mustard powder, salt, pepper).
  3. Increase heat to medium-high and bring the mixture to a gentle boil.

4. Simmer Orzo and Broccoli

  1. Stir in the Whole Wheat Orzo and reduce heat to medium-low to maintain a steady simmer.
  2. Stir in the broccoli florets, ensuring they are submerged in the liquid as much as possible.
  3. Cover and cook until the orzo is tender and broccoli is bright green and cooked through, stirring occasionally to prevent sticking.

5. Finish the Sauce

  1. Remove the pot completely from the heat source.
  2. gradually stir in the shredded Sharp Cheddar Cheese until fully melted and smooth.
  3. Stir in the room temperature Greek Yogurt until the sauce is creamy and combined.
  4. Taste and adjust seasoning with additional salt or pepper if necessary.

Plating

  1. Warm wide, shallow pasta bowls in a low oven or by rinsing with hot water and drying; a warm bowl is crucial for keeping the cheese sauce silky and preventing it from setting too quickly.
  2. Ladle a generous portion of the creamy orzo into the center of the bowl, using the back of the spoon to gently nudge it into a rounded mound rather than a flat layer.
  3. Use a fork to pull a few bright green broccoli florets to the surface, ensuring the fresh vegetables are visible and popping against the rich, creamy sauce.
  4. Finish with a crack of fresh black pepper and a very light dusting of extra sharp cheddar cheese to highlight the key flavours inside.
  5. Wipe the rim of each bowl with a clean, damp cloth to remove any drips or splashes for a crisp, professional look before serving.

Family Beverage

Sparkling water with fresh cucumber slices and mint leaves

Alcohol Beverage

Chilled Sauvignon Blanc or a light, dry Pinot Grigio

Serving Suggestions

Serve warm as a wholesome main dish or alongside grilled chicken breast. A side of crisp mixed greens with lemon vinaigrette cuts through the richness beautifully.

Notes

Whole wheat orzo provides essential fiber and nutrients compared to refined pasta. Using sharp cheddar delivers bold flavor, allowing for a moderate amount to be used. Incorporating Greek yogurt or low-fat milk creates a rich, creamy texture while keeping the dish lighter and protein-packed.

Storage

Allow the cooked orzo to cool completely at room temperature, then transfer it to an airtight container and refrigerate within two hours of cooking. It will stay fresh for up to 3 days. Note that whole wheat pasta absorbs moisture as it sits, so the mixture will thicken; simply stir in a splash of milk or broth when reheating to restore the creamy consistency.

Freezing

Portion the cooled dish into airtight, freezer-safe containers or heavy-duty freezer bags, leaving a small amount of space for expansion, and freeze for up to 2 months. When ready to eat, thaw overnight in the refrigerator. Reheat gently on the stovetop over low heat, adding a little extra milk or vegetable broth while stirring constantly to help the yogurt-based sauce emulsify and become smooth again.

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