Artichokes alla Romana - 20g Carbs, 4g Fiber
Source: This recipe is one of 150 recipes collected in The New Mayo
Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor
House, and winner of the 2005 James Beard award.
Healthy carb = whole fruits & vegetables, at least 50% whole grains and
no more than 1 tsp of sugar per serving
Dietitian's tip: Stuffed artichokes make an appealing and substantial
side dish. The simple but flavorful stuffing complements the artichokes'
nuttiness without overpowering them.
Serves: 8
2 cups fresh breadcrumbs, preferably whole wheat (whole meal)
1 Tbsp olive oil
4 large artichokes
2 lemons, halved
1/3 cup grated Parmesan cheese
3 garlic cloves, finely chopped
2 Tbsp finely chopped fresh flat-leaf (Italian) parsley
1 Tbsp grated lemon zest
1/4 teaspoon freshly ground black pepper
1 cup PLUS 2 to 4 Tbsp vegetable stock, chicken stock or broth
1 cup dry white wine
1 Tbsp minced shallot
1 tsp chopped fresh oregano
Preheat the oven to 400 F. In a bowl, combine the breadcrumbs 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 breadcrumbs 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 tight fitting 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.
Serves: 8
Nutrition per Serving:
140 Calories, 4g Total Fat, 1g Saturated Fat, 2g Monounsaturated Fat,
5mg Cholesterol, 246mg Sodium, 20g Total Carbs, 4g Dietary Fiber,
6g Protein
Mayo Clinic Healthy Weight Pyramid Servings:
1 Vegetables, 1 Carbs, 1 Fats
Diabetes Meal Plan Exchanges:
1 Starches, 1 Non-starchy vegetables, 1 Fats
Dash Eating Plan Servings:
1 Grains and grain products, 1 Vegetables, 1 Fats and oils
