Fiber Rich Artichokes Sauteed in Low Fat Garlic Butter

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These are awesome!  Talk about a delicious and different way to makes artichokes.  Steaming and then sauteing leads to a wonderful flavor. I’ve cut the fat and calories by using a small amount of reduced-fat butter.  This artichoke dish is low calorie, low fat and low sodium, plus it’s high in fiber. The skinny for 1 serving, 67 calories, 2.5 grams of fat, 4 grams of fiber and 2 Weight Watchers POINTS PLUS.

Prep Time: 10 minutes
Cook Time: 50-60 minutes


Ingredients

2 large artichokes (about 1 pound each)

1 tablespoon lemon juice

3 cloves garlic (1 tablespoon), chopped

2 tablespoons reduced-fat butter

Garlic powder

Fresh ground pepper


Instructions

1. Wash artichokes just before using.  Make sure to flush out any dirt found between the leaves.  Slice off the stem to form a flat base.

2. Fill a pot with about 3 inches of water.  Add lemon juice to the water.  Place artichokes in water.  Make sure they sit on the bottom.  Bring to a boil, cover and cook over moderate heat for about 40-50 minutes until a leaf comes off easily.  Drain and cool enough to handle.

3. Using a sharp knife, cut each artichoke in half.  Using a spoon, remove and discard the fuzzy choke.

4. Melt 1 tablespoon butter in a large nonstick pan over medium heat.  Add garlic and saute for 30 seconds to flavor the butter.  Arrange artichoke halves cut-side down in pan.  Saute over medium heat for about 5-6 minutes or until lightly browned. Move artichokes around  a few times while cooking. Turn over, add 1 tablespoon butter and move around to melt. Continue cooking for about 5 -6 minutes until browned. Turn artichokes over and cook for 1 minute.

5. Remove artichokes from heat. Sprinkle with a little pepper and garlic powder, if desired

Serves 4 ( each serving, ½ artichoke)


Healthy Benefits

Artichokes are low in calories, with only 68 calories for one medium cooked globe.  They are naturally fat-free and a good source of fiber, potassium and magnesium.

Garlic promotes circulation and lowers cholesterol.  It also contains sulfur compounds that may prevent cancer growth.


Shopping Tip

Look for artichokes that are deep green and heavy for their size.  Store them unwashed in a plastic bag in the fridge for up to four days.


Prep Tips

To save time, there’s no need to snip the sharp tips from the artichoke leaves with scissors, as often advised.  Those thorny parts will soften during cooking. They do look better when trimmed so I usually trim them when serving for company.

Artichokes discolor when they come in contact with uncoated aluminum and cast iron.  Cook them in a nonstick pot or stainless steel pot.


Weight Watchers
(old points) 1
Weight Watchers POINTS PLUS
2

SKINNY FACTS: for 1 serving (each serving ½ artichoke)
67 calories, 2.5g fat, 3g protein, 10g carbs, 4g fiber, 122mg sodium, 0g sugar
FAT FACTS: for 1 serving
118 calories, 8.8g fat, 3g protein, 9g carbs, 4g fiber, 138mg sodium, 0g sugar

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One Response to “Fiber Rich Artichokes Sauteed in Low Fat Garlic Butter”

  1. Cheryl and Adam @ pictureperfectmeals.com Says:

    Artichokes are one of natures wonders, so good! True it can get calorie and fat intensive pretty quickly with e traditional drawn butter but OMG they are good. Love it that you have a waist-friendlier version…

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