Aside from the occasional panini or creamy dip, most people don’t eat too many artichokes. It’s time things changed because this member of the thistle family does your body good. According to the USDA’s nutrient database, a ½-cup serving contains only 45 calories, nearly 5 grams of fiber, and good doses of vitamin C, folate, and vitamin K.
Prepping the veggies can take a little bit of time, but many recipes call for frozen or canned ones that have already been cleaned. Whether you’re starting from scratch or taking a little help from the grocery store, these five recipes will have you eating and enjoying artichokes a lot more often.
1. Eggs Baked in Artichokes
When you need a change from eggs baked in avocado, try this artichoke rendition from Foraged Dish. You have to steam the artichokes a bit before adding the eggs, but it’s a simple step that guarantees a great finished dish. This recipe keeps things really simple by garnishing with nothing more than lemon juice and fresh herbs, but feel free to add a sprinkle of Parmesan cheese, a few dashes of hot sauce, or some chopped nuts.
This is a winning recipe for keeping you full well past mid-morning — partially due to the protein in the eggs. Artichokes have plenty of satisfying power as well. In a 2011 study, subjects whose diets were supplemented with artichoke and bean extracts reported greater levels of satiety than those who didn’t receive the supplements.
- 1 fresh artichoke
- 2 eggs
- Olive oil
- Salt and pepper
- Chopped fresh parsley
- ½ lemon
Directions: Trim off the tip of the artichoke where the leaves meet, remove any tough outer leaves and thorns, and cut in half. Add to a steamer basket or a small pot filled with a small amount of simmering water and steam for 20 to 30 minutes, or until tender. Remove and let cool.
Preheat oven to 350 degrees Fahrenheit. Use a knife or spoon to remove the fuzzy choke from the center of each artichoke half. Place in a baking dish and drizzle lightly with olive oil. Season with salt and pepper, then add an egg to each half. Bake for 14 to 18 minutes, or until whites are set and yolks are still a bit runny.
Season eggs with additional salt and pepper and garnish with parsley. Squeeze lemon juice over top and serve at once.
2. Low-Calorie Spinach Artichoke Dip
Rich and creamy dip is probably the only way some people ever eat artichokes, which is too bad when you consider how heavy it is. Recipes vary, but most are made with handfuls of cheese, mayonnaise, and sour cream. Keep all the flavor without adding inches to your waist by making Today’s lightened up version, which uses a clever combination of reduced-fat cream cheese, Greek yogurt, and part-skim mozzarella cheese. At 150 calories per serving, it’s a much healthier way to satisfy a craving for something gooey and cheesy.
- ½ cup nonfat Greek yogurt
- 3 ounces Neufchatel or other reduced-fat cream cheese, softened
- ¼ cup finely grated Parmesan cheese
- ¼ teaspoon salt
- ¼ teaspoon garlic powder
- 1 (10-ounce) package frozen chopped spinach, thawed and drained
- 1 (14-ounce) can water-packed artichoke hearts, drained and chopped
- 1 cup shredded part-skim mozzarella cheese
- Crusty bread, tortilla chips, or crackers
Directions: Preheat oven to 375 degrees Fahrenheit. Whisk yogurt and cream cheese together in a medium bowl until smooth. Stir in Parmesan, salt, and garlic powder, then add spinach, artichokes, and mozzarella. Stir to combine.
Transfer dip to an ovenproof baking dish and smooth top into an even layer. Bake for 20 minutes, or until hot and bubbling. Serve with bread, chips, or crackers.
3. Artichoke and Arugula Pizza with Prosciutto
Pizza gets a bad rap thanks to greasy takeout versions and over-the-top creations. If you use some flavorful ingredients and a simpler approach, it can actually fit perfectly into a healthy diet. Cooking Light’s artichoke pizza with arugula and prosciutto proves it. Add some grilled, sliced chicken breast to make it even more substantial.
With plenty of veggies, this pizza is surprisingly high in fiber. Artichokes are particularly good in this department due to a type of fiber called inulin. One study published in the British Journal of Nutrition found participants who consumed inulin from artichokes enjoyed more of a boost in gut and digestive health than those who consumed another type of fiber.
- Cooking spray
- 1 (13.8-ounce) package refrigerated pizza dough
- 2 tablespoon prepared pesto
- ½ cup shredded part-skim mozzarella cheese
- 1 (9-ounce) package frozen artichoke hearts, thawed and drained
- 1 ounce thinly sliced prosciutto
- 2 tablespoon shredded Parmesan cheese
- 1½ cups arugula
- 1½ tablespoons fresh lemon juice
Directions: Position oven rack to lowest setting and preheat oven to 500 degrees Fahrenheit. Grease a baking sheet lightly with cooking spray, then sprinkle with cornmeal. Unroll dough onto prepared sheet and pat into a 14-by-10-inch rectangle. Evenly spread pesto over dough, leaving a ½-inch border. Top with mozzarella. Bake for 5 minutes, then remove from oven.
Coarsely chop artichokes and arrange over pizza, then add prosciutto. Sprinkle with Parmesan. Return pizza to oven and bake 6 minutes longer, or until crust is browned.
Meanwhile, toss arugula in a bowl with lemon juice. Add arugula to top of pizza, then cut into four rectangles. Cut each rectangle diagonally into two wedges. Serve.
4. Grilled Artichokes with California Avocado Dipping Sauce
Steamed or grilled artichokes make a simple and healthy side dish for any meal, as long as you manage to stay away from the mayo or butter sauces that usually accompany the veggie. Instead of tempting yourself with those rich condiments, make something just as delicious that’s a lot healthier with The California Avocado Commission’s recipe. The grilled artichokes get a dip in a creamy concoction made with beans and avocado, which still manages to taste luxurious.
You’ve probably heard avocados are good for your ticker due to high levels of healthy fats, but you might not know artichokes could be just as beneficial. One 2013 study found subjects who ingested an artichoke leaf supplement experienced an increase in good cholesterol levels while both overall and bad cholesterol levels dropped.
- ½ cup canned white beans, rinsed and drained
- 1 ripe avocado, pitted, and peeled
- 4 teaspoons lemon juice
- ¾ teaspoon kosher salt
- 3 tablespoons olive oil
- 1 tablespoon finely chopped fresh basil
- 2 tablespoons snipped chives
- 4 large artichokes, rinsed
- 1½ tablespoons olive oil
Directions: Combine beans, avocado, lemon juice, and salt in a food processor. Process until smooth, scraping down sides of food processor, as needed. With motor running, drizzle in 3 tablespoons of oil and process until thickened. Pour into a serving bowl and stir in basil and chives. Taste, adjust seasoning, cover, and refrigerate until ready to use.
Snip thorns off artichoke leaves and place in a pan, bottom-side down. Fill with water to cover, top with a lid, and bring to a boil over high heat. Lower heat to a simmer and cook until stems can easily be pierced with a fork, about 45 minutes. Remove from pan and let cool. Cut each artichoke in half and remove chokes. Wrap in plastic wrap and refrigerate until ready to use.
Allow artichokes to come to room temperature before grilling. Preheat a grill to medium high. Brush artichokes with 1½ tablespoons olive oil. Grill artichokes until warmed through and marks appear, about 4 minutes per side. Serve with sauce.
5. Moroccan Chicken Stew with Artichoke Hearts and Carrots
Frozen artichoke hearts are the secret to getting Bon Appétit’s Moroccan-inspired chicken stew on the table in no time. Because the labor-intensive prep has already been taken care of, you just need to simmer them along with the rest of the ingredients for 10 to 15 minutes. Fast, healthy, and delicious, this meal is a total weeknight winner.
Though artichokes are brimming with all sorts of antioxidants, apigenin has been getting a lot of attention from researchers. One recent study published in the Journal of Cellular Physiology found apigenin may be effective for halting the spread of certain types of cancer cells. Research is in the preliminary stages, but eating a few more artichokes certainly won’t hurt.
- 3 tablespoons olive oil
- 2 onions, chopped
- 6 garlic cloves, minced
- 1 tablespoon ground coriander
- 1 tablespoon ground cumin
- 1 tablespoon paprika
- 1 teaspoon turmeric
- 4 cups low-sodium chicken broth
- 1 teaspoon finely grated lemon zest
- 2½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 pound frozen baby artichoke hearts
- 1 pound carrots, peeled, and sliced
- Kosher salt and freshly ground pepper
- Steamed couscous
- Chopped flat-leaf parsley
Directions: Heat oil in a large pot over medium-high heat. Add onions and cook, stirring, until tender and beginning to caramelize, about 8 minutes. Add garlic and next four ingredients and cook until fragrant, about 1 minute. Add broth and lemon zest, then bring to a boil.
Reduce heat to medium and stir in chicken, artichoke hearts, and carrots. Simmer until vegetables are tender and chicken is just cooked through, 10 to 15 minutes. Season with salt and pepper. Divide couscous among bowls, top with stew, and garnish with parsley. Serve.
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