Learn why this simple orzo dish has become one of my go-to’s.
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
- This Broccoli-Cheddar Orzo is a quick, easy Mediterranean diet dinner.
- It features whole-grain orzo, olive oil, broccoli and Cheddar for a nutritious, flavorful meal.
- The Mediterranean diet may reduce chronic disease risks and support longevity.
Admittedly, I tend to have a few specific preferences when it comes to cooking dinner. As someone who cooks for one, I want any leftovers I might have to be able to survive in the fridge for a couple of days. I also lean toward recipes that use simple ingredients that I already have on hand, so I can skip an extra trip to the grocery store. Finally, and most importantly, I want the recipe to be quick, easy and not leave a mountain of dishes in my tiny apartment sink.
After the first time I tried our Broccoli-Cheddar Orzo, I knew it was about to become my new go-to. Not only is it built around some of my favorite staple ingredients like orzo, Cheddar and broccoli, it’s also ready in just 30 minutes and uses only one pot.
And just when you thought it couldn’t get any better, this recipe aligns perfectly with the Mediterranean diet, an eating pattern deemed one of the healthiest in the world.
Why This Mediterranean Diet Recipe Is So Great
While the eating pattern name originates from the eating habits of people in the countries surrounding the Mediterranean Sea, the Mediterranean diet is not limited to meals typically associated with the region. In fact, the diet is built upon some simple key principles that can be applied to any type of cuisine.
The Mediterranean diet encourages eating fruits and veggies, whole grains, lean proteins, omega-3-rich fish and healthy fats like avocado and olive oil. Its flexibility makes it easier to follow than more restrictive routines, and it has been linked to some pretty impressive health benefits. Research has found that following the Mediterranean diet may help reduce your risk of developing chronic illnesses such as diabetes, heart disease and dementia. Some studies have even associated it with an increased life expectancy.
Not only is this cheesy orzo a delicious choice for dinner, it’s also really good for you. This recipe leans on a base of olive oil, a pillar of the Mediterranean diet. The oil is rich in monounsaturated fat, something that can help reduce your risk of cardiovascular disease. The addition of broccoli brings a healthy dose of prebiotic fiber to the table, which helps feed the beneficial microbes in your gut.
Since it’s more forgiving than rice and easier to cook in a skillet, whole-grain orzo is my go-to starch, especially when I’m looking for a one-pan meal. Here it contributes fiber, antioxidants, vitamins, minerals and more.
All of these elements, plus protein-packed Cheddar and anti-inflammatory onion and garlic, make this recipe a nutritious pick for dinner.
How to Enjoy This Recipe
The first step of this recipe is to sauté the chopped onion until softened before adding your orzo—along with all your spices—to toast. This is a nonnegotiable for me, as the texture of the toasted orzo provides the slightest crunch that cuts through the creaminess of the cheese.
Once your alliums and seasonings are filling your kitchen with their mouthwatering aroma, you can stir in your broccoli and cover the orzo with 3 cups of broth.
Bring your pasta to a boil before reducing the heat to a simmer and cooking the orzo until it’s tender and the broth (and all the flavor!) has been fully absorbed. Finally, remove the pan from heat and add your Cheddar and half-and-half, transforming your dish into a creamy, comforting meal.
When I’m especially short on time or groceries, I like to use frozen broccoli as a replacement for the raw broccoli. While that’s a great shortcut for this meal, I don’t recommend skipping the hand-shredding of your cheese. Pre-shredded cheese typically has anticaking agents, which can make your sauce feel and taste grainy.
If you have some extra frozen veggies in your fridge, like peas or spinach, feel free to add them in with your broccoli. If you want to add some extra protein, it’s easy to cook a chicken breast in the same pan before moving on to the orzo.
Other Ways to Follow the Mediterranean Diet
Even if you’re not a fan of this recipe, there are plenty of other delicious ways to follow the key principles of the Mediterranean diet. Here are a few other ways to integrate it into your daily life:
- Opt for whole grains: There’s no need to give up your favorite pasta dish or sandwich, but using whole-grain pasta, bread or brown rice in your recipes can help you follow the Mediterranean diet and reduce your risk of cardiovascular disease.
- Use olive oil: Olive oil is a key part of the Mediterranean diet. Use it as a cooking oil or drizzle some on your salad with some lemon juice for a simple dressing. No matter how you consume it, it’s an easy way to get a dose of healthy fats.
- Try tinned fish: Tinned fish is the more convenient and shelf-stable version of your favorite fish, all with the same heart-healthy omega-3s. Eating canned tuna, mackerel, salmon or sardines can help you get enough of the essential nutrients.
The Bottom Line
This is one of my favorite weekday dinners. Not only does it meet my standards for ease and effort, it’s an option that’s just as healthy as it is delicious. With its classic, comforting flavors, this orzo is a crowd-pleasing dish—one that comes bearing all the benefits of the Mediterranean diet. Plus, it’s easily customizable and the cleanup is super easy. What more could you ask for?
If you’re not sure what to make for dinner tonight, give our Broccoli-Cheddar Orzo a try. You won’t be disappointed!
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