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Artichokes alla Romana

Ingredients

  • 2 cups fresh breadcrumbs, preferably whole-wheat
  • 1 tablespoon olive oil
  • 4 large globe artichokes
  • 2 lemons, halved
  • 1/3 cup grated Parmesan cheese
  • 3 garlic cloves, finely chopped
  • 2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
  • 1 tablespoon grated lemon zest
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup plus 2 to 4 tablespoons low-sodium vegetable or chicken stock
  • 1 cup dry white wine
  • 1 tablespoon minced shallot
  • 1 teaspoon chopped fresh oregano

Directions

Heat 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 tightfitting lid, combine the 1 cup stock, wine, shallot and oregano. (Note: Don’t use cast iron or the cooked artichokes will turn brown.) 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 123
Total carbohydrate 18 g
Cholesterol 3 mg
Dietary fiber 5 g
Monounsaturated fat 2 g
Protein 6 g
Saturated fat 1 g
Serving size 1/4 artichoke
Sodium 179 mg
Total fat 3 g

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1
Fats 1
Vegetables 1

DASH Eating Plan Servings

Fats and oils 1
Grains and grain products 1
Vegetables 1

Diabetes Meal Plan Exchanges

Fats 1
Nonstarchy vegetables 1
Starches 1

Dietitian Tip

Globe artichokes look like large, green flower buds. Don’t confuse them with Jerusalem artichokes (sunchokes), which are brown and resemble ginger root.

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Dietitian Tip

Globe artichokes look like large, green flower buds. Don’t confuse them with Jerusalem artichokes (sunchokes), which are brown and resemble ginger root.

More from the Mayo Clinic Health Library​