Healthy Ingredient of the Week – Artichokes

I’ve recently encountered a lot of recipes that feature artichokes, and now is as good time as any to cook with them, as they are in currently in peak season. You may be most familiar with artichokes in the form of spinach and artichoke dip, which, despite the presence of two different veggies, can often be anything but healthy. Artichokes on their own, however, are an excellent source of fiber, Vitamin C, Vitamin K, folate, and magnesium, and can be cooked and served in a variety of healthy ways, including braised, grilled, steamed, stuffed, and yes – even in a dip.

Turkey and Artichoke Fettuccine

Ingredients
8 ounces whole wheat fettuccine
1, 9-ounce package frozen artichoke hearts
1 pound turkey breast tenderloins, all visible fat removed
Vegetable oil spray
2 garlic cloves, minced
1 tablespoon whole wheat flour
12-ounce can evaporated skim milk
¼ teaspoon dried basil flakes
⅛ teaspoon black pepper
⅛ teaspoon ground nutmeg
Shredded or grated Parmesan cheese, to taste

Instructions
1. In a large saucepan, cook fettuccine according to package directions. Add artichokes to pasta during the last 5 minutes of cooking.
2. Drain; if necessary, halve any large artichoke hearts.
3. Rinse turkey and pat dry. Cut into bite-size pieces.
4. Coat a large non-stick skillet with vegetable oil spray and place over medium-high heat.
5. Add turkey pieces and garlic to hot skillet. Cook 3 minutes, or until turkey is tender and no longer pink.
6. Stir in flour. Add remaining ingredients except Parmesan cheese. Cook and stir until thickened and bubbly, about 6 minutes.
7. Add turkey mixture to saucepan with drained fettuccine and artichokes. Add Parmesan cheese to taste. Toss until well-combined. Serves 4-6.

Recipe adapted from The American Heart Association Quick and Easy Cookbook.

Hot Artichoke Dip

Ingredients
2, 14-ounce cans artichoke hearts, rinsed
2 cups plus 2 tablespoons freshly grated Parmesan cheese, divided
½ cup low-fat plain Greek yogurt
2 cloves garlic, minced
2 teaspoons freshly grated lemon zest
Cayenne pepper, to taste
Freshly ground pepper, to taste

Instructions
1. Preheat oven to 400°F.
2. Chop artichoke hearts in a food processor.
3. Add 2 cups Parmesan, yogurt, garlic, lemon zest, cayenne, and pepper; puree until smooth.
4. Divide between two 2-cup gratin or other shallow baking dishes. Sprinkle each with 1 tablespoon Parmesan.
5. Bake the dip until golden on top and heated through, 10 to 20 minutes.

Recipe adapted from EatingWell

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: