High-Protein French Onion Beef & Orzo Bowls

Ingredients

• 2 lb 93/7 lean ground beef
• 10 oz dry orzo
• 2 large yellow onions (Thinly sliced)
• 56 g reduced-fat shredded mozzarella
• 100 g plain nonfat Greek yogurt
• 0.5 cup low-sodium beef broth
• 1 tbsp butter
• 1 tbsp Worcestershire sauce
• 3 garlic (Minced cloves)
• 1 tsp dried thyme
• 1 tsp onion powder
• 0.5 tsp garlic powder
• 1 tsp beef bouillon
• salt (To taste)
• black pepper (To taste)
• pasta water (A little, as needed to loosen the Greek yogurt mixture)
• fresh parsley (For topping)

Steps

1. 1

   Cook the dry orzo according to the package directions. Reserve a little pasta water for loosening the yogurt mixture, then drain the orzo and set it aside.

2. 2

   Melt the butter in a large skillet over medium heat.

3. 3

   Add the sliced onions. Season with salt and black pepper, then cook over medium heat until the onions are soft and golden.

4. 4

   Move the onions to the side of the skillet and add the ground beef. Break the meat apart and cook until browned.

5. 5

   Mix the browned beef with the onions. Add the minced garlic, dried thyme, onion powder, garlic powder, additional salt, and black pepper, and stir until combined and fragrant.

6. 6

   Add the Worcestershire sauce, low-sodium beef broth, and beef bouillon. Stir and simmer for 2–3 minutes.

7. 7

   Stir in the cooked orzo until it is evenly combined with the beef and onion mixture.

8. 8

   Turn off the heat and set the skillet aside.

9. 9

   In a bowl, stir the Greek yogurt with a little reserved pasta water until loosened and smooth.

10. 10

    Add the yogurt mixture and shredded mozzarella to the skillet. Stir until the mixture is creamy and fully combined.

11. 11

    Divide the beef and orzo mixture evenly among 5 meal-prep containers. Top with fresh parsley and serve or refrigerate for meal prep.

Notes

The source gives package directions for cooking the orzo but does not specify a particular pasta-cooking time or temperature. The transcript mentions adding the Worcestershire sauce during the final skillet mixture and loosening the Greek yogurt with pasta water; the written directions otherwise list the sauce and broth before the orzo and dairy.

Nutrition per serving

• main
• high-protein
• meal-prep
• beef
• orzo
• one-pan
• comfort-food
• make-ahead