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Lemon orzo with spinach is creamy, cheesy, and bursting with flavor! It’s an easy, but delicious meal that is ready in less than 30 minutes with minimal cleanup!
Whether you are searching for a tasty side dish or meatless main course, lemon orzo is on the must make list! It’s almost a sin at how quick and easy it is to make.
You can even serve your favorite protein on the side for a full balanced meal! Grilled salmon or chicken would taste delicious.
Why We Love Spinach Lemon Orzo
The entire meal is cooked in one pan.
It’s simple and quick.
Can be served alongside a main course or by itself.
An easy way to sneak some extra greens in.
Ingredients Needed
olive oil
Garlic cloves
kale
low-sodium vegetable broth
heavy cream
orzo
baby spinach
grated Parmesan cheese
lemon
Salt and pepper
How to Make Creamy Lemon Orzo with Spinach
Heat the olive oil in a large skillet over medium high heat. Add the garlic and saute until fragrant.
Stir in the kale and cook until it starts to wilt.
Then stir in the heavy cream and veggie broth, bring to a simmer.
Stir in the orzo and cook until al dente (or for about 9 minutes).
Stir in the spinach and turn off the heat.
Add the parmesan cheese, lemon zest, and lemon juice.
Season with salt and pepper, then serve!
Tips for Making Lemon Orzo
Although it’s not always available, whole wheat orzo can be used.
Any hearty dark leafy green (such as Swiss chard, collard greens, or mustard greens) can be substituted for the kale.
Do not let the garlic burn! If it gets over cooked it will have a bitter taste.
To add more lemon flavor with the acid use zest instead.
We love using orzo, but you can also use other small pastas if needed.
For those who like using herbs, basil and thyme go great with these flavor combos.
Peas and mushrooms are other veggie options that could be added if desired.
Storing and Reheating
Orzo recipes are best eaten the same day, but when kept in an airtight container in the fridge they can be eaten up to 3 days later.
When it cools, the orzo soaks up the sauce. When reheating you may want to add a little more broth, cream, or water to thin it out. It’s also best reheated over low heat on the stovetop.
Is Orzo and Rice the Same Thing?
No. Orzo is actually considered pasta. Normally you would cook it in boiling water and drain just like any other noodles. Rice is a grain that soaks up the moisture while cooking.
Remember, for this recipe the orzo cooks in the creamy sauce! So there’s no reason to make it in another pot.
Lemon orzo with spinach is creamy, cheesy, and bursting with flavor! It’s an easy, but delicious meal that is ready in less than 30 minutes with minimal cleanup!
Ingredients
Scale
1 tablespoonolive oil 2 cloves garlic, sliced 2 cups kale, chopped 2 cups low-sodium vegetable broth ½ cup heavy cream 1 cup orzo 3 cups baby spinach, stems removed ¾ cup grated Parmesan cheese 1 lemon, juiced and zested Salt and pepper, to taste
Instructions
1. In a large skillet heat olive oil over medium-high heat. Add garlic and cook until just fragrant, about 1 minute. (Do not overcook or garlic will burn, and garlic will be bitter) Add the kale and sauté for a minute until it starts to wilt. 2. Stir in vegetable broth and heavy cream; bring to a simmer. 3. Stir in orzo and cook for 9 minutes or until al dente. 4. Stir in spinach. 5. Turn off the heat and stir in parmesan, lemon juice, and lemon zest. 6. Season with salt and pepper, to taste.
Notes
Can substitute with whole wheat orzo (although it is not always available in grocery stores) Substitute any hearty dark leafy green for the kale like collard greens, Swiss chard, mustard greens, etc.
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Lasagna is such an underrated dinner. Maybe, it is because when most people think of lasagna, the thought of having to assemble this meal detours many. Adding a little twist on a classic, try this Veggie-Packed Beef Lasagna.
This post is sponsored by the Northeast Beef Promotion Initiative, a subcontractor to the Beef Checkoff. Thank you for supporting brands that make this blog possible!
What if I told you I could provide you with
tips to make this meal both delicious and easy to prepare?
Lasagna is one of those recipes that can be made ahead, frozen for later, and a hearty meal that can help make weeknight meals a breeze. Also, depending on how you make this dish it can incorporate four of the five food groups all in one pan.
Dietitian Tip: Aim to have at least 3 food groups featured for meals (making one of those a fruit or vegetable!)
Each food group has its own properties which
can be beneficial for one’s health. Building colorful balanced plates can help
maintain healthy eating patterns, providing essential vitamins and minerals to
keep the body healthy. For example:
Grains: Grains have carbohydrates which provide our body with energy. Grains
are divided into 2 subgroups: Whole Grains and Refined Grains. Whole grains
contain the entire grain kernel ― the bran, germ, and endosperm. Refined grains
have been milled, a process that removes the bran and germ. Aim to make half of
your grains whole grains.
Protein: Is a building block for bones, muscles, cartilage, skin, and blood.
Fruits:
Contain vitamins, minerals and antioxidants which may
also help to protect you from chronic diseases.
Vegetables: Eating vegetables that are of different colors will help to provide
your body with important nutrients like fiber (can help you to feel fuller for
longer), folate (beneficial for fetus growth during pregnancy),and vitamins A
(aids in good vision) and C (aids in a strong immune system).
Dairy: Which has a strong association to improved bone health.
Can beef fit onto a healthy plate?
When building a balanced plate, beef goes
beyond just being a good source of protein.
Beef supplies 10 essential nutrients
including:
Iron – helps your body use oxygen
Choline – supports nervous system
development
Vitamins B6 & B12 – helps
maintain brain function and gives energy
Phosphorus – helps build bones and
teeth
Zinc – helps maintain a healthy
immune system
Niacin – supports energy
production and metabolism
Riboflavin – helps convert food
into fuel
Selenium – helps protect cells
from damage
One 3-ounce cooked serving of beef provides
approximately 50% of your Daily Value (25 grams) of this important
nutrient—making it an excellent source! Protein helps maintain a healthy
weight, as well as preserve and build muscle.
New research suggests it’s not only important to just get enough protein in at dinner or lunch but to spread it throughout your day for optimal health. Aim for 25-30 grams of protein at each meal.
EASY, DELICIOUS, BEEF AND VEGETABLE, LASAGNA
Does this lasagna recipe freeze well?
There is no reason to feel like you need to finish this meal in one night. This is a prime dish to freeze and heat back up on a future date. You may have already tried some of my other freezer friendly recipes like my Beef & Barley Soup, Freezer Oatmeal Cups, or Zucchini Carrot Fritters. Add this beef and vegetable lasagna to the list for nights when you have less time to prepare a meal for dinner.
How long can I freeze lasagna?
For the best results, freeze lasagna after it
has been assembled but before it’s been baked. Freezing food this way will help
maintain the lasagna’s cheese and noodle texture and prevent it from getting
soggy.
If you’ve already baked your lasagna, don’t
worry; it can still be frozen! The texture may be a little different than freshly
baked.
If properly stored, it will maintain best quality for about 2 to 3 months but will remain safe beyond that time.
How do I reheat lasagna?
When you’re ready to use your frozen lasagna,
transfer it to the refrigerator and let it defrost overnight. Then, take it out
of the fridge and let it sit at room temperature for about 30 minutes while
your oven preheats to 375°.
Remove the lasagna’s freezer wrappings, cover the top with new foil and bake for 60-70 minutes, or until heated through (a thermometer inserted in the center should read 165°). Remove the foil and bake the lasagna for 10 more minutes or until browned on the top. Pull the lasagna from the oven and let it sit for another 10 minutes before slicing into it.
Why are Family Meals Important?
It is easy to get caught up in after school
activities or with work assignments which can take away from sit down meals
with the family. But family meals are important for a variety of reasons such
as:
Regular family meals are linked to higher grades and self-esteem
Adults and children who eat at home more regularly are less likely to suffer from obesity
Family meals nourish the spirit, brain, and health of all family members.
Make it a Family Affair:
Another aspect that I love about this meal is
that it is easy enough so that the whole family can participate in creating
this dish.
This recipe is coming right in time to celebrate National Family Meals Month. This initiative is a nationwide event which encourages families to have at least one meal at home per week.
What if I have a picky eater?
No one wants to be a short order cook preparing separate meals for each family member. When introducing new foods or new recipes, start with what I like to call lateral shifts. Meaning, start with something they are familiar with – for instance traditional beef lasagna. Adding vegetables won’t drastically change the original, it just adds a new flair. Understanding your family’s preferences is also key. Knowing that if they see the vegetables is going to cause resistance, chop them finer or even puree them into the sauce. The more exposure to new lateral shift type meals, can be helpful.
What You will Need to Create this Veggie-Packed Beef Lasagna
For the filling: 93% lean ground beef Olive oil Yellow onion Mushrooms Salt Zucchini Baby spinach
For the tomato sauce: Olive oil Garlic Crushed tomatoes Fresh basil Salt Crushed red pepper flakes
Don’t feel like making your own sauce? No worries! Substitute with 2 cups of your favorite prepared marinara sauce.
Remaining ingredients: Ricotta cheese Parmesan cheese Mozzarella cheese Egg Italian seasoning Salt Black pepper No-boil lasagna noodles (see notes in the recipe)
How to make this Veggie-Packed Beef Lasagna
Preheat your oven and coat a deep baking dish
with cooking spray.
Cook the ground beef, then remove from the
pan. Using the same pan (because who wants to wash more dishes), cook the
vegetables. Add beef back in and set aside.
Make the sauce by gently sautéing the garlic
(we don’t want it to burn, then add the remaining sauce ingredients to simmer
and allow flavors to develop.
Mix the ricotta cheese and some of the
parmesan cheese and mozzarella cheese. Add a beaten egg (this will help hold
the cheese mixture together and not seep out of the lasagna). Season with
Italian herbs, salt, and pepper.
To assemble, start with adding a layer of
tomato sauce on the bottom of the pan. Then layer in the order, noodles,
ricotta mixture, beef & veggie mixture, sauce, and sprinkle cheese. Top
with more lasagna noodles and repeat.
Wrap in parchment paper and bake!
Recipe Shortcuts:
To cut down on prep time, buy
pre-sliced mushrooms, & frozen diced onions, zucchini, and spinach. (Just
be mindful when swapping out with frozen to drain excess liquid when cooking)
Skip making your own sauce and use
your favorite jarred variety.
Freeze in individual servings for
pre-portioned leftovers instead of defrosting the whole dish.
Lasagna is such an underrated dinner. Maybe, it is because when most people think of lasagna, the thought of having to assemble this meal detours many. Adding a little twist on a classic, try this Veggie-Packed Beef Lasagna.
Ingredients
Scale
For the filling: 1-pound 93% lean ground beef 1 tablespoonolive oil 1 small yellow onion, chopped 1 (8 ounce) container sliced mushrooms ¼ teaspoon salt 1 cup zucchini, chopped into a small dice 1 cup baby spinach, roughly chopped
Tomato sauce*: 1 tablespoonolive oil 2 cloves garlic, minced 1 (28 ounce) crushed tomatoes ¼ cup fresh basil, chiffonade (ribbon like slices) + additional for garnish ½ teaspoon salt ¼ teaspoon crushed red pepper flakes, more or less as desired
Remaining ingredients: 2 cups (16 ounces) ricotta cheese 3/4 cup parmesan cheese, divided 2 cups freshly grated mozzarella cheese, divided 1 egg, beaten 1 tablespoon Italian seasoning ¼ teaspoon salt, to taste Freshly ground black pepper, to taste 9 no-boil lasagna noodles*
Instructions
Preheat the oven to 425 degrees Fahrenheit. Coat a 9×13-inch deep baking dish with cooking spray.
In a large skillet over medium-high heat, add ground beef breaking apart into small crumbles. Cook until meat has browned, no longer pink, about 6-8 minutes. Remove beef from the pan, drain any excess fat from the beef and set beef aside.
Return skillet to medium heat. Add olive oil. Sauté onions and mushrooms until tender. During the cooking process add salt to help draw out excess moisture. Once excess moisture has evaporated, add the zucchini, and continue to cook until tender. Add spinach and continue to cook until wilted and excess moisture has evaporated. Add beef back to the veggie mixture, stir to combine. Remove from heat and set aside.
In a medium pot add olive oil over low heat. Sauté garlic for about 1 minute or until fragrant, being careful not to burn. Pour in the crushed tomatoes, basil, salt, and crushed red pepper flakes. Bring to a simmer to allow the flavors to come together.
In a medium bowl, add the ricotta, ¼ cup parmesan, 3/4 cup mozzarella, egg, Italian seasoning, salt, and pepper. Mix well until combined.
To assemble: Spread 1 cup of tomato sauce evenly over the bottom of a baking dish. Layer 3 lasagna noodles on top (snap off their ends to fit, and/or overlap their edges as necessary). Spread half of the ricotta cheese mixture evenly over the noodles. Top with half the beef & veggie mixture. Then spread 1 cup tomato sauce on top and sprinkle 1/2 cup of shredded mozzarella and 2 tablespoons of parmesan cheese. Top with 3 more lasagna noodles and repeat the previous order. Then top with remaining 3 lasagna noodles, remaining sauce and sprinkle remaining mozzarella and parmesan cheese on top.
Wrap a sheet of parchment paper or foil around the top of the lasagna (not letting it touch the cheese). Bake, covered, for 20 minutes, then remove the cover, rotate the pan by 180° and continue cooking for about 10 to 12 more minutes, until the cheese is melted and slightly bubbling on the sides.
Remove from the oven and let the lasagna cool for 15 to 20 minutes, so it has time to set and cool down to a reasonable temperature. Sprinkle additional basil over the top, then slice and serve. Top with additional sauce or cheese, as desired.
Notes
Looking to save a step? Substitute the tomato sauce with 2 cups of prepared marinara sauce.
At the grocery store I see lasagna noodles as “no-boil” or “oven-ready” lasagna sheets. Read package directions as some brands need additional liquid.
Can’t find no boil or oven-ready lasagna noodles? Buy regular lasagna noodles, cook according to package directions, and use the same way. Cook time may decrease.
Keywords: lasagna, beef lasagna, family meal, dinner recipe, easy dinner
References: Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care 2009;12:86-90
Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr 2014;144:876-80
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Mediterranean Tuna Pasta Salad is a great party dish and is even better when it comes to meal prepping lunches!
When it comes to using tuna in recipes, sometimes the easy ones can be boring, especially when it comes to making lunches. The Mediterranean flavors and pasta add a whole new dimension to tuna salad!
Not only is tuna an excellent source of vitamin D and omega 3s but it’s also a lean meat that is packed full of protein. Adding in more protein keeps you fuller longer, leads to less snacking, and supports overall health. Because it is a lean meat, that means it’s lower in calories but has a high nutritional value.
In addition to all of these other nutrition benefits, a serving of tuna is a good source of selenium, iodine, B6, iron, and potassium.
Did you know that eating seafood twice a week could help to improve your omega-3 levels and reduce your risk for cardiovascular disease? Just a simple shift in your eating pattern can put you on a positive path to improve your heart health.
Another reason I love this recipe is that canned tuna is affordable and budget-friendly so you don’t have to break the bank to eat healthier in this case! Not to mention most of the ingredients you need are pantry staples, which means you probably already have them at home, win, win!
Wait! Isn’t Tuna Full of Mercury?
Tuna fish does have a higher mercury content than others, but when you are using canned tuna, it’s less because they use smaller fish. Also, light tuna tends to contain less mercury than white tuna.
What’s the Difference Between White Tuna and Light Tuna?
White tuna is also known as albacore, whereas the term light tuna includes a variety of different species.
Light tuna typically has more flavor, is flakier, and is pinker in color. Albacore is usually consumed in bigger chunks or steaks, compared to light tuna which is much smaller pieces and is normally what is found in canned tuna.
Ingredients Needed For Mediterranean Tuna Pasta Salad
Pasta – I like using penne, fusilli, or bow ties
Canned tuna – try to find the kind that is packed in olive oil
Cucumber
Cherry tomatoes
Kalamata olives
Roasted red peppers
Marinated artichokes
Shallot
Feta cheese – you could also use another white cheese
Red wine vinegar
Oregano – Italian seasoning works well too!
Why You Shouldn’t Drain the Canned Tuna
In most canned tuna recipes, they call for the tuna to be drained first. In this case, you DO NOT want to drain the tuna! Not only is the olive oil used for the dressing, but it also mixes with some of the tuna’s natural fat, so some of its omega-3 fatty acids (along with the nutrition) also go down the sink when you drain oil-packed tuna.
How to Make Tuna Salad with Pasta
Before we make the salad, start by cooking the pasta according to the instructions on the package. When it’s al dente, drain it and set aside. Be sure it has cooled completely before adding it to the other ingredients.
In a large bowl combine the tuna, diced cucumbers and tomatoes, pitted olives, shallots, roasted red peppers, artichokes, cheese, red wine vinegar, cooled pasta, and oregano.
Stir to combine, making sure the tuna is broken up and all of the ingredients are coated well.
Add some salt and pepper to taste, then you are ready to serve!
What Kind of Pasta is the Best for Tuna Salad
As I mentioned before I like to use penne, fusilli, or bow ties. You can also use brands like Banza for added protein and as a gluten free option. If you prefer whole wheat, that’s fine too!
How To Store
Tuna pasta salad is the best when it is eaten within the first 2 days of cooking. However, as long as it is refrigerated in an airtight container it will last up to 5 days.
Mediterranean Tuna Pasta Salad is a great party dish and is even better when it comes to meal prepping lunches!
Ingredients
Scale
1/2 pound pasta (like penne, fusilli, bow ties) 2 (4.5 oz) cans tuna, packed in olive oil 1 cup English cucumber, peeled and diced 1 cup cherry tomatoes, halved 1/2 cup kalamata olives, pitted, halved 1/2 cup roasted red peppers, diced 1/2 cup marinated artichokes, quartered 1 tablespoon shallot, finely minced 1/4 cup feta cheese, crumbled 2 tablespoons red wine vinegar 2 teaspoons dried oregano (or Italian seasoning) salt and pepper, to taste
Instructions
Cook pasta according to package directions. Let cool.
In a large bowl, combine the pasta, tuna, cucumber, tomatoes, olives, roasted red peppers, artichokes, shallot, feta cheese, red wine vinegar, and oregano. Toss to combine making sure the tuna is broken up and all ingredients are distributed throughout the mixture.
Season with salt and pepper, to taste.
Notes
Can use alternative pasta choices like a bean-based pasta, whole grain pasta, or any pasta of choice.
Keywords: pasta salad, pasta, tuna, tuna salad, mediterranean
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Looking to revamp pasta night? Love a creamy sauce, but looking for a dairy free version? Try this Creamy Caramelized Onion Pasta, using hummus as the base of the sauce. I received free samples of Sabra mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.
I have so many memories of my childhood going to Grandma’s for Sunday night dinner with my whole family. Pasta was always on the menu. It’s the Italian way! The second you walked into Grandma’s house you could smell the gravy that has been simmering all day.
Funny story about gravy .. Well, I thought everyone called marinara sauce, gravy. I remember teaching one of my first cooking classes discussing the baked eggplant parm that we were going to top with homemade gravy. With all the puzzled faces looking back at me, I instantly got nervous thinking, “oh no, maybe no one likes eggplant parm?”, but one participant spoke up and questioned the unique combo. They were all thinking gravy = the brown gravy you put on turkey during Thanksgiving. I would have given the same look if I thought I was going to be eating baked eggplant parm with brown gravy. From then on, I’ve been pretty specific when explaining the recipes we are making in cooking class.
I love creamy pasta, but it always leaves me with a stomach ache because it’s just so heavy. Did you know you can create a creamy sauce using hummus? Is your mind blown? By using hummus as the base for a creamy sauce, not only makes it dairy free but also is a plant-based protein making it a more filling and satisfying bowl of pasta. There are over a dozen delicious flavors of Sabra to choose from, but I have a sweet spot for anything caramelized onion.
To double up on the caramelized onion flavor, I added even more caramelized onions and other veggies to round out this meal. Revamp your pasta night with this new recipe!
In a large saute pan, heat olive oil over medium heat. Saute onions and garlic for about 4 minutes, until the onion is translucent. Add the mushrooms and saute for 5-7 minutes, until tender and most of the water has evaporated. Tips: Do not rush this step. The mushrooms will release a lot of moisture. Saute until most of the moisture evaporates.
Add the spinach and stir to combine and wilt. Fold in the roasted red peppers. Remove from pan and set aside.
In the same pan, add the container of Sabra Caramelized Onion Hummus and broth. Whisk and bring to a gentle simmer.
Add the sauteed vegetables and linguine to the sauce. Season with salt to taste.
Notes
For a lower-carb version: Use half pasta and half zucchini noodles (or all zucchini noodles) For gluten-free: Use a gluten-free paste (my favorite it Banza!) To pack in more protein: Use a bean-based pasta.
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Did you know April 23rd is picnic day? What are your favorite picnic recipes? Add this Greek Pasta Salad to your next picnic spread.
I had many summer jobs during high school and in between college semesters. One of them was at an outdoor catering business. We did a lot of BBQ’s and graduation parties, which served the classic outdoor fair, including burgers, hot dogs, barbeque chicken, and ribs. Plus, the typical sides like, potato salad, pasta, salad, and coleslaw.
Making the sides was one of the tasks I simply dreaded. With catering, every recipe is made in mass quantities to serve a crowd.
Do you have a certain food or ingredient that just skeeves you out? For me it’s mayonnaise. For a large party, I would have to make potato salad in these large buckets and wear these giant gloves to toss the mayonnaise in.
I used Banza pasta for this recipe. I feel like there are never enough plant-based protein options available at barbeques. This is a great way to have a protein-packed option for those who don’t eat meat and want to enjoy this as more of a meal than a side dish.
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Swiss chard walnut pesto and roasted tomatoes is the perfect heart healthy topping to your favorite pasta.
Monday night was always pasta night at my house growing up. (and sometimes Sunday too, if we were going to Grandma’s!). Over the years our traditional pasta dinner has transformed into healthier variations. I like to give myself some credit for these changes (hello, dietitian in the family!), by introducing some healthy twists to pasta night. Revamp your pasta dish with starting with the pasta itself. Switch it up to add more variety, but also a boost in nutrition. Try whole wheat pasta for more fiber or a plant based pasta like Banza (chickpea pasta) or black bean pasta for an extra boost of fiber & protein.
I used Banza pasta for this recipe because I love the rotini shape. Banza packs in 13 grams of fiber and 25 grams of protein per 3.5 ounce serving. It’s like built in portion control because it’s so filling!
Skip the heavy cream sauces and try a pesto as a heart healthy pasta topping. The ingredients in this Swiss chard walnut pesto recipe contains heart healthy benefits including:
Swiss chard contains Vitamin E which has shown anti-inflammatory effects and helps protect tissue from oxidation damage. Eating foods with plenty of vitamin E might also reduce the chances of developing coronary artery disease, which can lead to a heart attack or heart failure.
While most nuts contain monounsaturated fats, only walnuts are comprised primarily of polyunsaturated fat (13 grams out of 18 grams total fat). Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.
Olive oil contains monounsaturated fats. Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease.
Rethink your pasta night by trying this pesto! This recipe does make more pesto needed for the amount of pasta. To save leftovers, store in a sealed container in the refrigerator, or freeze in an ice cube tray for later use.
Bring a large pot of water to a boil. Prepare an ice water bath and a colander. Blanch the Swiss chard in the boiling water until tender, about 2 minutes. Shock immediately in the ice water. Drain by squeezing the leaves in a ball in a clean kitchen cloth.
In a food processor, add the cooked Swiss chard, walnuts, parmesan cheese, garlic, lemon juice, lemon zest, and 3/4 cup olive oil. Pulse until the mixture breaks down. Season with salt and pepper.
Cook pasta according to package directions.
In a large saute pan, heat 1 tablespoon of olive oil over medium heat. Add the grape tomatoes and saute about 5 minutes until tomatoes begin to burst. Add the 2 cups of the Swiss chard walnut pesto (there will be some leftover) and heat through. Toss with the cooked pasta.
Top with additional parmesan cheese, if desired.
Notes
*Makes about 3 cups of pesto. Reserve leftovers in the refrigerator for about a week or freeze into an ice cube tray for later use.
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