These are awesome! They’re low calorie, low fat, gluten-free, and high in fiber. Talk about a delicious and different way to makes artichokes. I’ve cut the fat and calories by using a small amount of reduced-fat butter. To make them gluten-free or Paleo, see options in ingredients, below. The skinny for 1 serving, 67 calories, 3 grams of fat, 4 grams of fiber, and just 1 Blue WW Freestyle SmartPoints and Green. I bet they’ll become your new favorite way to prepare them!
Ingredients
- 2 large artichokes (about 1 pound each)
- 1 tablespoon lemon juice
- 3 cloves garlic (1 tablespoon), chopped
- 2 tablespoons reduced-fat butter (for gluten-free use Smart Balance Light or I Can’t Believe its Not Butter Light. For Paleo, regular butter)
- Garlic powder
- Fresh ground pepper
Instructions
- 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.
- 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.
- Using a sharp knife, cut each artichoke in half. Using a spoon, remove and discard the fuzzy choke.
- Melt 1 tablespoon butter in a large nonstick pan over medium heat. Add garlic and sauté for 30 seconds, to flavor the butter. Arrange artichoke halves cut-side down in a pan. Sauté 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 additional minute.
- Remove artichokes from heat. Sprinkle with a little pepper and garlic powder, if desired.
Notes
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 Tips
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.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 1-Green
WW POINTS PLUS 2
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 Tips
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.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 1-Green
WW POINTS PLUS 2
| SKINNY FACTS: for 1 serving (each serving ½ artichoke) 67 calories, 3g fat, 2g sat. fat, 8mg chol, 3g prot, 10g carbs, 4g fiber, 122mg sod, 0g sugar |
| FACTS: for SmartPoints 28 calories, 2g sat. fat, 0g sugar, 0g protein |
Skinny Facts
Serving: 0.5artichokeCalories: 67kcalCarbohydrates: 10gProtein: 3gFat: 3gSaturated Fat: 2gCholesterol: 8mgSodium: 122mgFiber: 4gBlue Smart Points: 1Green Smart Points: 1Plus Points: 2
