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Recipe & Guide - Artichoke
High in Folacin and great source of Vitamin C Also called: globe artichoke, true or French artichoke
Selection and Storage
Artichokes with soft green colour and tightly packed leaves are of a premium quality. Fall and winter artichokes may be darker or bronze-tipped, or have a whitish, blistered appearance due to exposure to light frost.
Many consider these arti¬chokes to be the most tender and tasty. Avoid arti¬chokes that are wilting, drying or have mold.
Baby artichokes are ideal for appetizers, stews or sautees. When properly trimmed, every part is edible. Medium artichokes (15 to 20 oz.) are usually stuffed as an entree or served as a shared appetizer with a dip for two to four people. Sprinkle fresh artichokes with water, package in an airtight plastic bag and refrigerate. Cooked artichokes should be cooled completely, covered and refrigerated.
Cooked or raw artichokes will keep up to a week in the refrigerator.
Preparation and Cooking Tips
Wash. Pull off small bottom leaves. Cut off top quarter of artichoke.
If desired, snip tips off the remaining petals.
Stand in pan with about 3 inches of water. (Flavour with 1 teaspoon lemon juice and 1 garlic clove, chopped.)
Cover and boil gently for25 to 45 minutes, depending on size, or until a petal near the center pulls out easily.
Stand upside down to drain. To steam, place prepared artichokes on a rack above boiling water for 25 to 45 minutes.
To stuff artichokes, cut off top quarter or third prior to cooking. After cooking and cooling, gently spread petals. Pull out center core of petals. (The edible portion of these petals can be chopped and added to stuffing.)
With a spoon, scrape out small leaves and fuzzy choke, revealing the artichoke bottom.
Eating Tips
Artichokes may be served hot or cold. To eat, pull off leaves and dip in melted butter: pull through teeth to scrape off soft, pulpy portion of petal. Continue until all petals have been removed.
Spoon out fuzzy leaves at base; discard.
The bottom, or heart, is entirely edible. ARTICHOKES WITH GARLIC DIP – 30 minutes 4 medium artichokes
1 cup plain low-fat yogurt
1 tablespoon chopped parsley
1 tablespoon chives
2 teaspoons chili sauce
2 cloves of garlic, minced
18 teaspoon pepper Combine all ingredients except artichokes; blend well. Refrigerate until ready to serve as a dip with artichokes. Nutrient Analysis per 14 cup dip and 1 artichoke serving:
Calories-104 g
Protein-8g.
Fat-1 g
Carbohydrates-19 g
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Recipe & Guide - Artichoke
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