By Mayo Clinic Staff

Dietitian's tip:

Globe artichokes look like large, green flower buds. Don't confuse them with Jerusalem artichokes (sunchokes), which are brown and resemble ginger root.

Number of servings

Serves 8
  1. High Fiber
  2. Low Fat
  3. Healthy carb

Ingredients

  1. 2 cups fresh breadcrumbs, preferably whole-wheat
  2. 1 tablespoon olive oil
  3. 4 large globe artichokes
  4. 2 lemons, halved
  5. 1/3 cup grated Parmesan cheese
  6. 3 garlic cloves, finely chopped
  7. 2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
  8. 1 tablespoon grated lemon zest
  9. 1/4 teaspoon freshly ground black pepper
  10. 1 cup plus 2 to 4 tablespoons low-sodium vegetable or chicken stock
  11. 1 cup dry white wine
  12. 1 tablespoon minced shallot
  13. 1 teaspoon chopped fresh oregano

Directions

Heat the oven to 400 F. In a bowl, combine the breadcrumbs and olive oil. Toss to coat. Spread the crumbs in a shallow baking pan and bake, stirring once halfway through, until the crumbs are lightly golden, about 10 minutes. Set aside to cool.

Working with 1 artichoke at a time, snap off any tough outer leaves and trim the stem flush with the base. Cut off the top third of the leaves with a serrated knife, and trim off any remaining thorns with scissors. Rub the cut edges with a lemon half to prevent discoloration. Separate the inner leaves and pull out the small leaves from the center. Using a melon baller or spoon, scoop out the fuzzy choke, then squeeze some lemon juice into the cavity. Trim the remaining artichokes in the same manner.

In a large bowl, toss the breadcrumbs with the Parmesan, garlic, parsley, lemon zest and pepper. Add the 2 to 4 tablespoons stock, 1 tablespoon at a time, using just enough for the stuffing to begin to stick together in small clumps.

Using 2/3 of the stuffing, mound it slightly in the center of the artichokes. Then, starting at the bottom, spread the leaves open and spoon a rounded teaspoon of stuffing near the base of each leaf. (The artichokes can be prepared to this point several hours ahead and kept refrigerated.)

In a Dutch oven with a tightfitting lid, combine the 1 cup stock, wine, shallot and oregano. (Note: Don't use cast iron or the cooked artichokes will turn brown.) Bring to a boil, then reduce the heat to low. Arrange the artichokes, stem-end down, in the liquid in a single layer. Cover and simmer until the outer leaves are tender, about 45 minutes (add water if necessary). Transfer the artichokes to a rack and let cool slightly. Cut each artichoke into quarters and serve warm.

Nutritional analysis per serving

Serving size: 1/4 artichoke

  • Calories 123
  • Total fat 3 g
  • Saturated fat 1 g
  • Trans fat Trace
  • Monounsaturated fat 2 g
  • Cholesterol 3 mg
  • Sodium 179 mg
  • Total carbohydrate 18 g
  • Dietary fiber 5 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Protein 6 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

Aug. 07, 2018