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.
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.