There’s nothing like healthy eating in season. Today’s healthy recipe features the artichoke! Native to the Mediterranean region, artichokes are a delicious fit for a healthy lifestyle. One large artichoke contains zero fat, only 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium and dietary fiber (Source: California Artichoke Advisory Board). The unique, hard-to-describe flavor of the artichoke, together with garlic and herbs, pumps up the volume on this pasta dish!
Artichoke humor: A criminal named Arthur got into a fight over a $1 bet and ended up strangling his friend. He then had to dispose of two other people who witness the first crime. Next day, headlines read: Arty chokes 3 for a Dollar!
Makes 4 servings
16 baby artichokes
¼ cup olive oil
4 half chicken breasts, skinned, boned and cut into chunks
2 red or yellow onions, sliced thick
4 cloves garlic minced
1 tablespoon each chopped fresh basil and rosemary or 1 teaspoon each dried basil and rosemary, crushed ½ cup chicken broth
1 pound fettuccine, cooked and drained
Prepare artichokes as directed for Baby Artichokes (see Basic Preparation); cut into halves. Brown chicken in large skillet with 2 tablespoons oil; remove from pan and set aside. Add remaining 2 tablespoons oil and sauté onions until tender. Add artichokes to skillet with garlic, basil and rosemary. Cook until artichokes are tender, about 5 minutes. Stir in browned chicken and drizzle with chicken broth; heat through. Salt and pepper to taste, if desired. Serve over hot fettuccine.
Basic Preparation:
1. Wash artichokes under cold running water.
2. Pull off lower petals which are small or discolored.
3. Cut stems close to base. ( Use stainless knives to prevent discoloration. )
4. Cut off top quarter and tips of petals, if desired. ( Generally, some people like the look of clipped petals, but it really isn’t necessary to remove the thorns. They soften with cooking and pose no threat to diners. )
5. Plunge into acidified water to preserve color. ( One tablespoon vinegar or lemon juice per quart of water. )
For more healthy recipes check out the other delicious recipes listed on this blog or visit Green Mountain Healthy Living Recipe Favorites.
