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Saturday, October 3, 2009

[Healthy_Recipes_For_Diabetic_Friends] Grilled Artichokes - 17g Carbs, 9g Fiber

Grilled Artichokes - 17g Carbs, 9g Fiber

From: Eating Well June/July 2005

Artichokes are most often served steamed, but grilling them adds a
smoky dimension to their flavor. If you can get them, first-of-the-season
baby artichokes will yield extra-tender results—double the number of
artichokes and reduce the cooking time as needed.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low
cholesterol | Low saturated fat | Low sodium | Heart healthy |
Healthy weight | High fiber | High potassium

Servings: 4
Active Time: 30 min
Total Time: 50 min

2 lemons
4 large artichokes, (3 - 3 1/2 lb total)
1 Tbsp extra-virgin olive oil
1/4 tsp salt
Freshly ground pepper, to taste

1. To prepare artichokes: Fill a Dutch oven with water; add the juice
of 1 lemon. Trim leaves from the top of an artichoke. Remove the outer
layer(s) of leaves from the stem end and snip all remaining spiky tips
from the outer leaves. Trim an inch off the bottom of the stem and use
a vegetable peeler to remove the fibrous outer layer. As each artichoke
is prepared, drop it into the lemon water to prevent it from turning brown.

2. When all the artichokes are prepared, cover the pan and bring to a
boil. Boil until the base of the stem can be pierced with a fork, 12 to
15 minutes. Transfer to a cutting board and let stand until cool enough
to handle, about 10 minutes.

3. Meanwhile, preheat grill to medium. Slice the artichokes in half
lengthwise. Scoop out the choke and first few inner layers in the center
until the bottom is revealed. Brush each half with oil and sprinkle with
salt and pepper. Grill the artichokes until tender and lightly charred,
about 5 minutes per side. Transfer to a serving platter, squeeze half a
lemon over them and garnish with the remaining lemon half cut into 4 wedges. Serve warm, at room temperature or chilled.

Servings: 4
Nutrition per Serving:
109 Calories, 4g Fat, 1g Sat, 3g Mono, 5g Protein, 17g Carbs, 9g Fiber,
298mg Sodium, 604mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 fruit, 1 fat

Make Ahead Tip:
Grilled artichokes will keep, covered, in the refrigerator for
up to 1 day and may be served chilled.

Variation:
For boiled artichokes, add 5 minutes to the cooking time in Step 2.
Serve whole or cut in half and scoop out the chokes.