Summer Healthy Recipe: Simple Artichoke Salad
Artichokes are a good source of folate, dietary fiber, and vitamins C and K. Artichokes are also packed with antioxidants; they’re number 7 on the USDA’s top 20 antioxidant-rich foods list.
Serve this delicious recipe with a lemon-mustard vinaigrette and avocado.
Ingredients
3 poundssmall artichokes, trimmed
2 1/2 cupswater
1/4 cupolive oil
1/4 cupwhite wine
3 tablespoonslemon juice
1 tablespoonchampagne vinegar
2 clovesgarlic, smashed with the flat side of a knife, skin left on
3 sprigsfresh thyme
1 bay leaf
1 teaspoonsalt
1 pinch ofpepper
1/2 tablepsoonolive oil
1/2 teaspoongarlic, minced
1/2 teaspoonlemon zest, grated
salt and pepper, to taste
Instructions
Combine everything except the artichokes and last four ingredients in a wide nonreactive pan and bring to a boil. Drop in the artichokes and cover the surface with parchment paper or a heat-proof inverted plate to keep the artichokes submerged. Bring the liquid back to a boil, lower the heat, and simmer until tender, 10-15 minutes depending on their size. To test whether they are done, stick the tip of a knife into the base and the leaves, make sure both are tender.
Once done, drain the artichokes and toss them with the last four ingredients.
Adapted from “Everyday Greens”
Tip
If you are going to use frozen artichokes, add them, unthawed, to the poaching liquid as described above. To make sure the artichokes are done, taste one. You want to be able to easily bite through the leaves.
Nutritional Information
Makes: 3 cups
Calories123
Carbohydrates24.2 g
Dietary fiber12.3 g
Cholesterol0 mg
Fat2 g
Sodium361 mg
Protein7.5 g
To learn more about healthy habits or to schedule an appointment visit www.BrevardFamilyWalkInClinic.com.
* Nutritional Guidelines based on the USDA’s MyPlate Standards.
Recipe by Dana Treat
WebMD Recipe from Foodily.com
©2005-2007 WebMD, Inc. All rights reserved.
WebMD does not provide medical advice, diagnosis or treatment.
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