Muscle-Building Turkey Meatball Orzo

Orzo, Italian for barley, lends its rice-like shape to this cozy skillet supper of tender turkey meatballs. Baked until golden, they simmer with toasted pasta, crushed tomatoes, and spinach for a lighter take on classic Italian comfort.

Serves 4 · 20 min prep · 30 min cook

Estimate for one serving

• 485 cal
• 42g protein
• 48g carbs
• 14g fat

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Ingredients

• 1 lb lean ground turkey
• 1.5 cups uncooked orzo pasta
• 1 large egg
• 1/3 cup grated Parmesan cheese
• 1/4 cup Italian breadcrumbs
• 3 garlic cloves
• 1/4 cup chopped fresh parsley
• 1 tsp dried oregano
• 2 tbsp olive oil
• 3 cups low-sodium chicken broth
• 1 cup crushed tomatoes
• 2 cups baby spinach
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes

Instructions

1. 1Preheat the oven to 400°F and line a rimmed baking sheet with parchment. In a large bowl combine the ground turkey, egg, Parmesan, breadcrumbs, minced garlic, chopped parsley, oregano, salt, pepper, and red pepper flakes until just mixed.
2. 2Roll the mixture into 16 even meatballs about 1.5 inches wide and arrange them on the prepared sheet with space between each. Bake 16 to 18 minutes until browned and cooked through to 165°F internal temperature.
3. 3While the meatballs bake, heat olive oil in a deep 12-inch skillet over medium heat. Toast the dry orzo in the oil for 2 to 3 minutes, stirring constantly, until it turns lightly golden and smells nutty.
4. 4Pour in the chicken broth and crushed tomatoes, scraping any toasted bits from the pan bottom. Bring the liquid to a gentle boil, then reduce heat to medium-low, cover, and simmer 9 to 11 minutes until the orzo is al dente and most liquid is absorbed.
5. 5Uncover the skillet and fold in the baby spinach. Stir until the leaves wilt completely, about 1 to 2 minutes, then taste and adjust seasoning if needed.
6. 6Transfer the baked meatballs into the orzo skillet and nestle them gently so they warm through in the sauce for 2 minutes.
7. 7Divide the orzo and meatballs among four bowls. Spoon any remaining pan juices over the top and finish with an extra pinch of parsley if desired.
8. 8Serve immediately while hot, or portion into meal-prep containers and refrigerate up to 4 days; reheat with a splash of broth to loosen the orzo.