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Published on November 11, 2014

Hearty Artichoke

11/11/14Meaty and flavorful, the artichoke is autumn’s overlooked comfort food

Meaty and flavorful, the artichoke is autumn’s overlooked comfort food.

Although artichokes are in season in November, they’re often passed over for more traditional fall and winter veggies such as pumpkins and squash. But their creamy texture and virtually fat-free profile make artichokes one of the season’s healthiest sides.

One medium-sized artichoke contains less than a quarter of a gram of fat, no cholesterol and an impressive 4.2 grams of protein. Add to that 7 grams of dietary fiber and you have one of nature’s most powerful defenders against high cholesterol and heart disease. According to one study by researchers at the University of Milan, the wild variety of artichoke reduces the activity of enzymes that destabilize plaque and increase the risk for heart attack and stroke.

Artichokes boast a bounty of important nutrients, too. They’re packed full of vitamin C, potassium, magnesium and iron, as well as the antioxidants lutein and zeaxanthin—which support eye health. Because of their detoxifying qualities, these spiky-leafed buds are traditionally used in liver cleanses and may help aid digestion.

Baked Artichoke with Garlic and Lemon

Baked artichokes make for a tasty and unique addition to traditional Thanksgiving fare.

Ingredients

1 whole, medium-sized artichoke
2 teaspoons fresh garlic, minced
1/2 lemon
2 Tablespoons extra-virgin olive oil
3 Tablespoons reduced-sodium chicken broth

Preparation

Preheat oven to 425 degrees Fahrenheit. Rinse artichoke, cut off stem and trim leaf barbs. Spread artichoke petals open. Between the petals, squeeze juice from lemon, drizzle olive oil, sprinkle garlic and pour chicken broth. Wrap artichoke completely in aluminum foil. Place upright in a baking dish and bake for one hour. Serves 2.

Nutrition

Calories: 190
Total fat: 14g
Saturated fat: 2g
Cholesterol: 0mg
Carbohydrates: 9.5g
Fiber: 5g
Protein: 2g


Sources: usda.gov, ncbi.nlm.nih.gov, organicauthority.com, wherefoodcomesfrom.com

For more healthy recipes check out Dietitian’s Dish!

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