Get past the prickly spikes of artichokes, and you’re rewarded with a mild, slightly sweet vegetable. The fleshy part of the leaf-like petals can be eaten by scraping with a spoon or between your teeth. On the bottom is the prized “heart” of the artichoke, which can be cooked or eaten raw. Artichokes are high in fiber (about 7 grams per artichoke), vitamin K, folate and antioxidants. Try out the green, flower-bud like veggies with these eight delectable recipes.
1. MEDITERRANEAN CHICKEN QUICHE | CLEAN EATING
This breakfast quiche is filled with Mediterranean-inspired ingredients — tomatoes, feta, artichokes and fresh herbs. Eggs, coconut oil and coconut flour form the base for a simple gluten- and grain-free crust. Recipe makes 6 servings.
Nutrition (per serving): Calories: 320; Total Fat: 22g; Saturated Fat: 16g; Monounsaturated Fat: 3g; Cholesterol: 208mg; Sodium: 317mg; Carbohydrate: 12g; Dietary Fiber: 6g; Sugar: 4g; Protein: 17g
2. SPINACH ARTICHOKE & BRIE CREPES | HALF BAKED HARVEST
Savory crepes make a delicious main meal, especially when they’re filled with spinach, artichoke and creamy brie. With this versatile recipe, you can layer each crepe with your favorite combination of vegetables and cheese. Recipe makes 6 servings at 1 crepe each.
Nutrition (per serving not including sweet honey sauce): Calories: 245; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 87mg; Sodium: 424mg; Total Carbohydrate: 18g; Dietary Fiber: 2g; Sugars: 2g; Protein: 9g
3. LEMON PEPPER CHICKEN WITH ARTICHOKE SALSA & ROASTED ASPARAGUS | IOWA GIRL EATS
Get a taste of spring with this fresh and healthy 30-minute meal. Sautéed lemon pepper chicken breasts and asparagus are finished with a bright artichoke salsa and a sprinkle of feta cheese. Recipe makes 4 servings.
Nutrition (per serving): Calories: 271; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 73mg; Sodium: 669mg; Carbohydrate: 18g; Dietary Fiber: 7g; Sugar: 4g; Protein: 31g
4. SPINACH & ARTICHOKE QUINOA CASSEROLE | IFOODREAL
Dabble in the greatness of spinach and artichoke dip without all the guilt. This lighter version uses whole-grain quinoa, almond milk and lots of fresh spinach instead of the typical mayonnaise and sour cream found in heavier versions. A casserole that’s hearty, filling and full of fresh flavors — what more could you ask for? Recipe makes 8 servings at 1 cup each.
Nutrition (per serving): Calories: 244; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 14mg; Sodium: 383mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 2g; Protein: 11g
5. ROASTED CAULIFLOWER, ZUCCHINI & ARTICHOKE SALAD | EAT SPIN RUN REPEAT
Roasting vegetables adds a delicious caramelized flavor to any dish. In this recipe, a medley of cauliflower, zucchini and artichokes is tossed in a zesty miso tahini dressing. For extra protein, add chicken, hard-boiled eggs or chickpeas. Recipe makes 4 servings at 1/4 of recipe each.
Nutrition (per serving): Calories: 130; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 488mg; Carbohydrate: 20g; Dietary Fiber: 9g; Sugar: 7g; Protein: 6g
6. SPINACH ARTICHOKE EGG CASSEROLE | TWO PEAS & THEIR POD
Get those eggs crackin’ and make this spinach artichoke egg casserole featuring cheesy eggs and a healthy dose of vegetables. Fresh chopped basil, oregano and mozzarella cheese creates a dish with tasty Italian flare. Recipe serves 6.
Nutrition (per serving): Calories: 248; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Cholesterol: 273mg; Sodium: 481mg; Total Carbohydrate: 6g; Dietary Fiber: 2g; Sugars: 2g; Protein: 20g
7. SKINNY ARTICHOKE DIP | SKINNYTASTE
Who says appetizers have to pack on the pounds? This classic cheesy dip gets a healthy makeover by swapping traditional high-fat cream cheese, mayo and sour cream for artichokes, Greek yogurt, Parmesan and mozzarella cheese. Dig into this lightened-up artichoke dip. Recipe makes 10 servings at 1/4 cup each.
Nutrition (per serving): Calories: 74; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 12mg; Sodium: 312mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 1g; Protein: 5g
8. BAKED ZITI CASSEROLE | MYFITNESSPAL’S RECIPES
Artichoke and spinach are the secret ingredients to bulking up classic baked ziti. With only 10 ingredients, cook up a hearty family dinner of cheesy pasta packed with vegetables and protein-rich turkey. Recipe makes 6 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g
