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Quick and Easy Chicken Sausage, Veggies and Orzo Dish

lyndsie14

Hey everyone! I hope you're having a great week so far.



I threw together this delicious recipe the other day, and it was super quick and easy to put together.


I've heard a lot that "processed meats are bad for you", thus why I thought this might be a good topic to explore!


"Processed" basically means to manipulate something from it's original form. Therefore, yes, meats are processed, but that doesn't make them bad.


One recent nutrition claim from 2015 was that nitrates and nitrites may cause negative health effects, such as cancer. Uh oh, right?


What are nitrates or nitrites? Well, if you're a science geek, like myself, you may have learned or know that they are chemical compounds Nitrogen and Oxygen. The difference between nitrates and nitrites, is just the number of oxygen atoms it has. And as a reminder, just because something says "chemical" in front of it, doesn't mean it's "bad". The chemical compound of Hydrogen and Oxygen brings us something worldly and delicious. That's right, the bountiful H20, or in other words, water.


Where it gets a bit confusing is that nitrates and nitrites can be naturally found in vegetables. VEGETABLES?! But vegetables are the "healthiest food out there"?! Well, no they are healthful and nourishing, but no one food is "healthier" than the other, they all serve a specific purpose. And these nitrates and nitrites in vegetables are actually found to have a positive effect on health.


So, how can that be? It's purported that the nitrates and nitrites added to meats is processed in the body to nitrosamines and vegetables are converted to nitric oxide. Nitrosamines are the topic of interest here in relation to potential harmful effects on the body.


There still needs to be more research done around this topic to draw a causal relationship to support the claim around nitrates and nitrites.


So, If it's helpful for you, continue to choose "Nitrate and Nitrite Free" processed meat options, when buying sausage, pepperoni, lunch meat, hot dogs, etc. though remember the research is not suggestive of a causal link between the two, and still indicates it "may" cause harmful health effects. So if you are at a hockey game and choose a hot dog, enjoy the hot dog and the game and don't search to the end of the earth to confirm the hot dog is nitrate and nitrite free, it'll be ok!


I chose chicken sausage for this week, but that doesn't mean that regular sausage is "not it" but rather this is just what I could find shopping at Aldi TBH. But regular sausage would be great too. This was a pre-cooked sausage, so all I had to do was heat it up as indicated on the package.


I hope you enjoy this recipe and it's quick and easy for you as well.


Here's the recipe below!


Chicken Sausage, Veggies, and Orzo Dish

Ingredients:

  • 3 Bell Peppers (2 Red, 1 Yellow)

  • 1 medium to large Zucchini

  • 2 packages of pre-cooked Chicken Sausage (Italian flavored)

  • 1 tablespoon Olive Oil

  • 1 teaspoon Garlic Powder

  • 1 teaspoon Onion Powder

  • 1 teaspoon Italian Seasoning

  • ½ teaspoon Kosher Salt

  • Pinch of Black Pepper

  • ½ bag Orzo

Instructions:

  1. Preheat oven to 375°F (190°C).

  2. Chop the bell peppers and zucchini into bite-sized pieces and add them to a large bowl. Drizzle with 1 tablespoon of olive oil and toss to coat.

  3. In a small bowl, combine garlic powder, onion powder, Italian seasoning, salt, and black pepper. Sprinkle this spice blend over the veggies and toss to coat evenly.

  4. Slice the chicken sausage into ¾-inch rounds and add them to the bowl with the veggies. Toss everything together.

  5. Transfer the sausage and veggie mixture to a large sheet pan. Roast in the oven for 15 minutes, or until the veggies are tender and the sausage is heated through.

  6. While the sausage and veggies are roasting, cook the orzo according to the package instructions. Once done, drain and return to the pot.

  7. Add a drizzle of olive oil and a pinch of salt (optional) to the orzo, mixing to combine. Set aside.

  8. Once the sausage and veggies are done, remove them from the oven.

  9. Combine the roasted sausage, veggies, and orzo in a large bowl, toss gently, and serve. Enjoy!



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Email: Lyndsie@fncohio.com

Phone: 614-285-6677

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