Artichoke Stew with Pine Nuts - 47g Carbs, 22g Fiber
From www.lifescript.com and FoodFit
Serves: 6
Preparation time: 20 minutes
Cooking time: 45 minutes
1/2 cup red wine vinegar
6 cups water
36 baby artichokes (about 5 lb)
4 oz diced bacon (optional)
1 large onion, finely chopped
3 garlic cloves, minced
1 lb ripe tomatoes, peeled, seeded and chopped
3 cups vegetable broth or water
1 1/2 tsp salt
1/2 tsp freshly ground pepper
Lemon wedges for seasoning
1/4 cup pine nuts, toasted
1. Combine the vinegar and water in a large glass or ceramic bowl.
2. Slice about 1/2" from the artichoke tops and trim the stems.
Remove the outer leaves and trim any hard spiky points with a
scissors. Cut in half and reserve the artichokes in the vinegar
mixture.
3. Cook the bacon in a large non-reactive saucepan over
medium-low heat until golden and remove with slotted spoon.
Drain all but 1 1/2 tablespoons of fat from the pan and add
the olive oil.
4. Add the onion and cook until softened, about 6 minutes.
Add the garlic and cook 2 minutes longer, just to release
its aroma. Add the tomatoes and turn the heat to medium.
Cook until the sauce is reduced, about 10 to 15 minutes.
Pour in the broth or water, add the salt, pepper and bacon
and bring to a boil. Drain the artichokes well and add to
the pot. Reduce to a simmer and cook, covered, until the
artichokes are tender, about 15 minutes. Adjust seasonings
with salt, pepper and lemon juice and serve hot.
Serving size: 6 artichokes with sauce
Nutrition Facts:
368 Calories, 16g Total Fat, 4g Saturated Fat, 21g Protein,
47g Total Carbs, 22g Dietary Fiber, 1281mg Sodium,
34% Calories from Fat, 20% Calories from Protein,
46% Calories from Carbs