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One Pan Tuscan Orzo

  • Writer: Simple Skillet
    Simple Skillet
  • 2 days ago
  • 2 min read

This one pan tuscan orzo is everything you need for a quick, healthy, and satisfying dinner! I feel like there's a common misconception that a healthy dinner will lack flavor - but this dish is far from that. It's packed with protein, healthy fats (yay omega-3s), and vitamins. You'll love it, and your body will too.


The ingredients in this recipe that are beneficial for your ovulatory phase are salmon, tomato, and coconut milk. During the ovulatory phase, estrogen and testosterone surge, so you want to eat foods that help your body balance out the spike in estrogen and support the heart.


salmon salad with a mango dressing

Salmon is great for the ovulatory phase because it is high in omega-3s, which our body cannot produce on our own so it’s important to add it into our diets. Omega-3 will boost your mood, bust stress, is anti-inflamatory, and aids in progesterone production. It is also high in vitamin D which can increase FSH sensitivity and increase progesterone production, which is important if you’re trying to conceive!


Tomatoes are great for ovulation because they are liver friendly, and easily digestible, which makes space for the body to focus on metabolizing estrogen. They are also rich in vitamin C which aids proper hormone production.


Coconut is great for ovulation because it contains essential nutrients such as B vitamins, zinc, and phosphorus which are vital nutrients for healthy ovulation.


 

One Pan Tuscan Orzo

Serves: 2 Active Time: 15 minutes Total Time: 30 min

 

Ingredients

  • 2 salmon filets 

  • 1 tbsp Dijon mustard 

  • 1 tsp smoked paprika

  • 1/2 tsp salt

  • 1 tbsp butter

  • 1 tsp chili flakes

  • 1/2 shallot, minced

  • 2 cloves garlic, minced

  • 1 cup cherry tomatoes, halved

  • 1 tbsp tomato paste 

  • 2 tbsp lemon juice

  • 1 cup bone broth

  • 1/4 cup milk or coconut milk

  • 1/2 cup orzo

  • 2 tbsp sundried tomatoes

  • 2 handfuls spinach


Process

  1. Place 2 salmon filets onto a plate, and pat dry. Then spread Dijon mustard over the salmon, using a brush or a spoon to evenly spread the mustard over the top and side of the filet. Sprinkle salt and paprika over the top to season. Set aside.

  2. Heat a large pan over medium-high heat. Add butter to the pan, then mix in chili flakes to spice up the butter and immerse the flavor in. Place the salmon on the pan, skin side down, and cook for 3-4 minutes on each side.

  3. Remove salmon from the pan, and set aside for later.

  4. On the same pan, add minced shallot and garlic and saute for 1 minute. Add in the halved cherry tomatoes, stir, and cook for 2 more minutes.

  5. Add the tomato paste, and stir it in until evenly combined. Then pour in the lemon juice, bone broth, coconut milk, and orzo. Mix together, then add sundried tomatoes and spinach. Once the spinach has wilted, add the salmon back to the pan to soak in the flavors and continue cooking.

  6. Cook over medium heat for 10 more minutes, until the orzo is fully cooked.

  7. Optional: top with parmesan to serve.

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