Health Library

Ingredients:

• 6 fresh artichokes
• 2 lemons halved, plus 1/3 cup freshly-squeezed lemon juice
• 3 tablespoons freshly chopped flat leaf parsley
• 1 teaspoon minced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/3 cup extra-virgin olive oil

Directions:

1. Bring a large pot of water to a boil. Pre-heat the oven to 425 F.
2. Trim the stems from each artichoke to 1-inch long, then bend back and snap off dark outer leaves. Cut top inch of artichokes with a serrated knife. Using a vegetable peeler, peel the dark green areas from stem and base of artichoke.
3. Quarter each artichoke. Using a small, sharp knife, cut out the choke and remove the purple, prickly tipped leaves from the center of each wedge.
4. Place finished artichokes in a large bowl of cold water and squeeze 2 lemons into the water and stir. Continue with remaining artichokes.
5. Once finished, drain the artichokes and place into boiling water and cook until crisp-tender, about 10 minutes.
6. Drain the cooked artichokes and place into the preheated 425 F oven. Cook until tender and lightly charred in spots, turning occasionally, about 10-15 minutes.
7. Meanwhile, in a medium sized bowl, add remaining lemon juice, parsley, garlic, salt and pepper. Gradually drizzle in the olive oil.
8. Toss or drizzle the roasted artichokes with the garlic/parsley mixture and serve.

Yield:

6 servings (1 artichoke)

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

Artichokes are not only the perfect vegetable to accompany pastas, soups, salads, or dips, with their earthy and nutty flavor, but they are also rich in nutrients and antioxidants like quercetin, rutin, and anthocyanins.

A medium artichoke provides 64 calories, 4 grams of protein and 10 grams of fiber. It is also a great source of vitamin C, potassium, folic acid and magnesium. With an artichoke providing about 25% of the daily value of fiber, this high fiber content can help to improve bowel regulation and relieve constipation.