Advertisement

What’s a healthy recipe using artichokes?

Artichokes are higher in fiber than any other vegetable. This recipe walks you through preparing this unusual vegetable, which is paired here with another healthy superstar from the garden -- green beans.

Lemon Garlic Artichokes and Green Beans

Ingredients

1 lb fresh baby artichokes, trimmed and washed
1 lb fresh green beans, trimmed and washed
3 medium garlic cloves, minced
3 tbsp walnut oil
1/2 cup chopped red bell peppers
2 tbsp fresh lemon juice
2 tbsp finely chopped walnuts
1 pinch black pepper
1/4 cup fresh chopped red onion

Directions
  • Fill large pot with water and bring to boil. Gently drop artichokes in boiling water and cook 10 minutes.
  • Add green beans and cook for another 3 to 4 minutes. Drain.
  • In large skillet, heat walnut oil over medium. Sauté onion and garlic for about 1 minute. Add bell peppers and cook until heated through.
  • Add artichokes and green beans to skillet. Toss with lemon, pepper, and walnuts. Serve.
Additional Information
To prepare baby artichokes, cut off top third of the leaves and bottom 1/4" of stems. Peel and snap off tough outer leaves. Remove tough outer layer of skin on the stems with vegetable peeler. With paring knife, cut off any remaining dark green, tough bits. Rub artichokes with lemon if not cooking immediately.


Makes 8 servings

Amount Per Serving

Calories 103.7
Total Carbs 10.3 g
Dietary Fiber 4.5 g
Sugars 2.2 g
Total Fat 6.6 g
Saturated Fat 0.6 g
Unsaturated Fat 6 g
Potassium 87 mg
Protein 3 g
Sodium 73.4 mg
Quick Steamed Artichokes with Lemon Dip

Makes: 2-4 servings
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients
  • 2 DOLE® Artichokes
  • 1 tablespoon water
  • 1/2 cup light mayonnaise
  • 1 teaspoon grated lemon peel
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon-style mustard
  • 2 to 3 dashes hot sauce
Directions
  • Cut off stems and remove a few bottom leaves of artichokes. Slice off top third and discard. Trim leaf tips, if desired.
  • Place artichokes, stem-side up, in large microwave-safe bowl; add water. Cover bowl with plastic wrap, venting one edge for steam to escape. Microwave on HIGH 8 to 10 minutes or until just tender and outer leaves pull out easily. Let stand, covered, until cool enough to handle.
  • Cut artichokes in quarters; discard inner prickly purple leaves and choke.
  • Whisk together mayonnaise, lemon peel and juice, mustard and hot sauce. Serve as a dip with artichokes.

Continue Learning about Recipes for Healthy Cooking

Peanut Butterflies
Peanut Butterflies
About this recipe: Chef(s): Monica Soto, Jose Garcia, Colin Hodge Location: Wylie HS 2015 Makes 1 Serving Ingredients 1 Granny Smith apple, mediu...
Read More
What is a healthy beef kabob recipe?
Jorge CruiseJorge Cruise
These grilled beef kabobs are sure to satisfy you family, guests and anyone else you make them f...
More Answers
8 Fruits and Veggies to Spiralize This Season
8 Fruits and Veggies to Spiralize This Season8 Fruits and Veggies to Spiralize This Season8 Fruits and Veggies to Spiralize This Season8 Fruits and Veggies to Spiralize This Season
Kick the carb-heavy pasta to the curb and sink your teeth into these noodles instead. Summer is all about fresh produce, making it the perfect season ...
Start Slideshow
Healthy Holiday Eggnog
Healthy Holiday Eggnog

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.