Artichokes are full of vitamin C, potassium, folate and fiber. They do take a little more work to prepare and eat, but they are worth every extra second. Use a serrated knife to trim about an inch off the top to remove all of the thorny tips, then wash them thoroughly under running water, spreading open the leaves to remove any grit that is between them. A Microplane is the best tool for zesting lemons.
- Jessica Siegel, Registered Dietitian
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INGREDIENTS:
4 artichokes, tops trimmed one inch, stems cut to half an inch
-water
2 lemons, divided
1 tablespoon Flanigan Farms blanched hazelnuts, chopped
1/4 cup Ian’s original panko bread crumbs
1 small or 1/2 large Melissa’s organic garlic clove, minced
3 tablespoons fresh cilantro, chopped
3 tablespoons fresh mint leaves, chopped
1 teaspoon zest from one lemon
1/8 teaspoon salt
1/4 teaspoon pepper
1 tablespoon shredded Bel Gioso Asiago cheese
1 tablespoon Napa Valley organic olive oil
2 tablespoons Best Foods light mayonnaise
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DIRECTIONS:
– Place a steamer basket in an extra-large pot with a lid and fill with about 1 inch of water (fill to just the bottom of the steamer basket). Bring water to a boil. When water is boiling, carefully arrange artichokes, stem end up, in the steamer. Squeeze the juice of one lemon over the artichokes. Quarter the juiced lemon rind and place the sections in any spaces between the artichokes. Cover and cook for 35-45 minutes, until tender when pierced in the stem end with a fork. Remove artichokes to large plates and spread open the petals. Use a small spoon with a pointed tip (as opposed to rounded) to scoop out the purplish and pale green center leaves and the hairy choke beneath it. Be sure to remove all of the hairs.
– While artichokes are cooking, combine hazelnuts, bread crumbs and garlic in a dry sauté pan and toast over medium heat for about three minutes, until it starts to brown, stirring constantly. Let cool. Mix all of the remaining ingredients except for the lemon, olive oil and mayonnaise together in a bowl. Before serving, add the toasted nuts and bread crumbs, 3 tablespoons juice from the remaining lemon, olive oil and mayonnaise to the bowl and combine. Spoon about two tablespoons of gremolata into the center of each artichoke and serve.
| Each artichoke with 2 tablespoons of sauce contains: |
Calories Fat Saturated Fat Trans Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron |
170 8 g 2 g 0 g 0 mg 240 g 23 g 9 g 1 g 7 g 12% DV 44% DV 10% DV 13% DV |
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