Photo credit: www.shape.com
Artichokes are in season and they are jam-packed with cancer-fighting flavanoids and antioxidants for a delicious snack that you can feel good about. So eat your (artichoke) heart out.
Ingredients
4 Large artichokes
2 Lemons: 1 cut in half, 1 juiced
2/3 c Bulgur
1 clv Garlic, minced
1 ½ Low sodium vegetable broth
2 Medium carrots, finely grated
2 c Spinach, coarsely chopped
½ c Crumbled feta
¼ c Pine nuts, toasted
½ t Dried oregano
½ t Freshly ground black pepper
2 T Olive oil
Instructions
Bring a large pot of water to a boil. Remove artichoke stems and discard. Slice off the top inch of 1 artichoke. Using kitchen shears, cut off the sharp tip of each leaf. Separate leaves and pull out enough from the center to reveal the fuzzy choke. Scoop out choke with a teaspoon and squeeze some juice from 1 lemon half into the cavity, then use the other lemon half to rub the artichoke all over to prevent discoloration. Repeat with remaining artichokes.
Pour lemon juice into the boiling water; add artichokes. Cook for 25 minutes or until tender. Meanwhile, place bulgur and garlic in a heatproof bowl. Bring 1 cup broth to a boil; pour over bulgur. Cover and let sit for about 30 minutes or until liquid is absorbed. Mix in next 6 ingredients. Preheat oven to 350°F.
Drain cooked artichokes on paper towels for about 5 minutes, then transfer to a baking dish. Spoon the bulgur stuffing into each artichoke cavity, then pull the leaves apart and fill the spaces between them. Pour remaining 1/2 cup broth into bottom of dish. Drizzle olive oil over artichokes. Bake for about 20 minutes or until heated through.
Nutritional Info
1 artichoke; 1 1/2 cups filling):
345 calories
18 g fat
4 g saturated fat
40 g carbs
14 g protein
163 mg calcium
4 mg iron
374 mg sodium
Recipe courtesy of: www.shape.com
