Stuffed Artichokes

Ingredients:

4 artichokes
1 lemon
4 slices soft whole grain bread
1/2 cut fat-free milk
3 garlic cloves, chopped
1/3 cup chopped parsley
Salt and pepper to taste
1 table spoon of olive oil
Water
1/4 cup olive oil

Instructions: 

1. Set your oven on bake to 350 degrees F.
2. Chop off the artichoke stems and place off to the side.
3. Remove the hard outer layers of the artichokes and cut off the sharp tips that remain with scissors.
4. cut off the top 1/2 inch of the artichoke.
5. Open the artichokes gently and rinse under water to remove all of the fuzzy chokes with a dull knife.
6. Slice the lemon in half and squeeze lemon juice on the top of the artichokes.
7. On a cutting board, remove the crust from the bread and discard them. Chop the remaining bread into cubes.
8. Place the bread cubes in a bowl and add the milk, parsley, garlic, salt and pepper. Mix with your hands into a dough-like consistency.
9. Stuff the artichokes in a saucepan and pour about 2-3 inches of water in the pan.
10. Drizzle olive oil over the artichokes.
11. Cover the saucepan with aluminum foil.
12. Bake for 1 hour and 20 minutes or more depending on the softness of the outer leaves.
13. Serve hot.

Serving Size: 1 Stuffed Artichoke
Nutrition Facts: 

Calories: 170
Total Fat:  4.5 gm
Saturated Fat: 1 gm
Monounsaturated Fat: 2.5 gm
Polyunsaturated Fat: 1 gm
Cholesterol: 0 mg
Protein: 9 gm
Carbohydrate: 27 gm
Dietary Fiber: 9 gm
Sodium: 330 mg

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569

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