Recipe: Artichokes alla Romana

Dietitian's tip: Stuffed artichokes make an appealing and substantial side dish. The simple but flavorful stuffing complements the artichokes' nuttiness without overpowering them.

   

Ingredients

Directions

Preheat the oven to 400 F. In a bowl, combine the bread crumbs and olive oil. Toss to coat. Spread the crumbs in a shallow baking pan and bake, stirring once halfway through, until the crumbs are lightly golden, about 10 minutes. Set aside to cool.

Working with 1 artichoke at a time, snap off any tough outer leaves and trim the stem flush with the base. Cut off the top third of the leaves with a serrated knife, and trim off any remaining thorns with scissors. Rub the cut edges with a lemon half to prevent discoloration. Separate the inner leaves and pull out the small leaves from the center. Using a melon baller or spoon, scoop out the fuzzy choke, then squeeze some lemon juice into the cavity. Trim the remaining artichokes in the same manner.

In a large bowl, toss the bread crumbs with the Parmesan, garlic, parsley, lemon zest and pepper. Add the 2 to 4 tablespoons stock, 1 tablespoon at a time, using just enough for the stuffing to begin to stick together in small clumps.

Using 2/3 of the stuffing, mound it slightly in the center of the artichokes. Then, starting at the bottom, spread the leaves open and spoon a rounded teaspoon of stuffing near the base of each leaf. (The artichokes can be prepared to this point several hours ahead and kept refrigerated.)

In a Dutch oven with a tightfitting lid, combine the 1 cup stock, wine, shallot and oregano. Bring to a boil, then reduce the heat to low. Arrange the artichokes, stem end down, in the liquid in a single layer. Cover and simmer until the outer leaves are tender, about 45 minutes (add water if necessary). Transfer the artichokes to a rack and let cool slightly. Cut each artichoke into quarters and serve warm.

Nutritional Analysis

(per serving)

Calories	117	Monounsaturated fat	2 g
Protein	5 g	Cholesterol	3 mg
Carbohydrate	14 g	Sodium	287 mg
Total fat	3 g	Fiber	4 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Carbohydrates	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Vegetables	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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