Artichokes with Vegetable Stuffing - 19g Carbs, 3g Fiber
Source: Better Homes and Gardens
Prep: 45 min.
Bake: 15 min.
2 large artichokes
3 Tbsp margarine or butter
3/4 cup finely shredded carrot
1/2 cup chopped onion
2 Tbsp snipped fresh parsley
1 Tbsp snipped fresh basil or 1 tsp dried basil, crushed
2 cloves garlic, minced
1/4 tsp pepper
1 1/2 cups soft bread crumbs (2 slices)
Fresh basil leaves (optional)
1. Wash artichokes. Trim off stems to 1 inch or less and trim
loose outer leaves. Trim tips of remaining leaves, if desired.
Cook artichokes, covered, in a large amount of boiling salted
water for 20 to 30 minutes (depending on size) or until a leaf
pulls out easily. Invert artichokes to drain. (To prevent
discoloration, do not use aluminum or cast iron pans; use
stainless steel, nonstick-lined, or enamel-coated cookware.)
2. When cool enough to handle, halve each artichoke lengthwise.
Pull out the prickly purple-tipped leaves in the center of each
artichoke to expose the fuzzy choke. Using a small spoon or a
melon baller, scrape out the choke and discard.
3. In a medium saucepan melt margarine or butter. Add carrot,
onion, parsley, dried basil (if using), garlic, and pepper; cook
over medium heat until tender, stirring occasionally. Remove
from heat. Stir in bread crumbs and snipped fresh basil (if using).
Spoon the vegetable mixture in the center of each artichoke half.
4. Place artichokes in a 2-quart square baking dish. Pour boiling
water around the artichokes to a depth of 1/2 inch. Cover loosely
with foil. Bake in a 400 degree F. oven for 15 to 20 minutes or
until heated through. To serve, carefully remove artichokes with
a slotted spoon to serving plates. Garnish with fresh basil,
if desired.
Makes 4 side-dish servings
Nutrition facts per serving:
calories: 170
total fat: 9g
saturated fat: 2g
cholesterol: 0mg
sodium: 253mg
carbohydrate: 19g
fiber: 3g
protein: 4g
vitamin A: 70%
vitamin C: 19%
iron: 10%