An artichoke recipe can usually be found among Sephardim (Jews whose ancestors came from Spain and/or Portugal) during the Passover / Pesach festival. Various recipes with artichokes abound, and many of them are healthy for you. The following artichokes recipe is no exception, being both low cholesterol and low fat. The artichoke recipe also includes spicy tomato sauce and ground turkey filling to complete the dish by adding a tangy enhancement to the flavor.

Low-Fat, Low-Cholesterol Stuffed Artichokes Recipe (From Spain)

10 medium artichokes
1 clove garlic, crushed
Juice of 1/2 lemon
1 tablespoon salt
Dash olive oil
Ground Turkey Filling (see below for recipe)
Spicy Tomato Sauce (see below for recipe)

Instructions for the Low-Fat, Low-Cholesterol Stuffed Artichokes recipe:

  1. Cut thorny tops off artichokes.
  2. Trim away stems and remove any discolored leaves.
  3. Place about 4 inches (10.16 centimeters) water in pot large enough to hold artichokes.
  4. Add garlic, lemon juice, salt and olive oil.
  5. Cover and bring to boil.
  6. Add artichokes.
  7. Bring to boil again, then cover and lower heat.
  8. Simmer 20 to 25 minutes, until artichokes are tender but not falling apart.
  9. Drain.
  10. Set aside to cool.
  11. When artichokes are cool enough to handle, remove thistle.
  12. First pull out center leaves.
  13. Then open remaining leaves gently, so artichoke doesn't fall apart.
  14. With small spoon, remove fuzzy thistle at center bottom, leaving as much heart as possible.
  15. Stuff artichokes with Ground Turkey Filling and place in oven-proof baking dish.
  16. Top each with generous spoonful Spicy Tomato Sauce (May be prepared ahead to this point and refrigerated.)
  17. About 1/2 hour before serving, place prepared artichokes in 350-degree Fahrenheit (180 degrees Celsius or Centigrade) oven.
  18. Bake, covered, 15 to 20 minutes, depending on whether artichokes were refrigerated or not.
  19. Remove cover and continue baking until artichokes are heated through.

Makes 10 servings.

Nutrition Information - Each serving contains about: Calories: 137; Protein: 13 grams; Carbohydrates: 15 grams; Fat: 0.3 grams; Cholesterol: 9 milligrams; Fat: 2% of total calories come from fat.

Ground Turkey Filling Recipe:

4 tablespoons no-fat chicken stock
2 cloves garlic, chopped
1/2 medium onion, finely chopped
1 pound ground turkey breast
2 tablespoons chopped parsley
Salt, pepper
1/2 cup Passover white wine

Instructions for the Ground Turkey Filling recipe:

  1. Heat no-fat chicken stock in large non-stick skillet pan.
  2. Add garlic and onion and cook until tender.
  3. Add ground turkey and parsley.
  4. Season to taste with salt and pepper.
  5. Cook, stirring frequently, until turkey loses pink color.
  6. Add wine.
  7. Raise heat and cook until all liquid disappears.

Spicy Tomato Sauce Recipe:

1 (8-ounce or 236.58 milliliter) can tomato sauce
1/4 teaspoon crushed hot red pepper
1 clove garlic, chopped
1/2 teaspoon crushed dried oregano
1/2 teaspoon crushed dried basil
1 bay leaf
Salt, pepper

Instructions for the Spicy Tomato Sauce recipe:

  1. In small saucepan, combine tomato sauce, crushed hot pepper, garlic, oregano, basil and bay leaf.
  2. Season to taste with salt and pepper.
  3. Heat thoroughly, allowing flavors to blend.
  4. Remove bay leaf before dressing tops of stuffed artichokes.

This entrée contains only 12% of its total calories from fat.


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