It’s March, which means that artichokes are in season once again. This popular vegetable is actually an edible flower bud, and is delicious on its own, in dips, and salads. We adapted this recipe, which serves four, for a nutritious, delicious, and seasonal snack. At only 137 calories per serving, this dip will provide you with more than 25 percent of your daily Vitamin C, nearly 20 percent of your daily magnesium, 5.5 grams of protein, and nearly 8 grams of dietary fiber.
2 whole garlic heads
4 medium artichokes
1/2 cup dry white wine
1 cup vegetable broth (such as Trader Joe’s Organic Low-Sodium)
1 tablespoon butter
1/4 teaspoon kosher salt
Chopped fresh parsley (optional)
Preheat oven to 400 degrees.
Start by removing the outer layer from your garlic heads, but don’t peel or separate the cloves. Next, wrap each head with tin foil individually. Pop them in the oven, and bake them for 45 minutes. Once their 45 minutes are up, let them cool for 10 minutes. Next, separate the cloves, squeeze each one to extract garlic pulp, and discard the skins.
Now, on to the artichokes. Start by cutting off their stems and removing the leaves on the bottom. Trim half an inch from the top of each artichoke, then place them face-up, stem-down in a large Dutch oven (or a pot will do) filled two-thirds with water over high heat. Once the water comes to a boil, cover the pot and reduce to a simmer for 45 minutes, or until the center leaves can be easily pulled out. Then, remove the artichokes from the pot.
Combine half of your garlic pulp and all of the wine in a small saucepan and bring to a boil. Cook this for two minutes. Then, add the broth and cook until the entire mixture has been reduced to half a cup (it should take about 8 minutes). Remove the saucepan from the stove and stir in the butter and salt. Pour all contents of the saucepan into a blender. Next, add the remaining half of the garlic pulp.
Let the steam escape by opening up the centerpiece of the blender’s lid and place a clean towel over the blender’s lid (to avoid splatter). Then, blend your dip until it’s smooth. Finally, sprinkle with parsley (if you want!) and enjoy your homemade dip alongside some warm artichokes.
Nutrition Tip: Serve cut veggies, such as red bell pepper, celery, cucumber and carrots with the artichokes and dip to add a satisfying crunch to this appetizer for very few calories.
Per serving: 137 calories: 5 g protein: 20 g carbohydrate: 3 g fat: 8 g fiber:
|Vitamin/Mineral||Amount||Percent Daily Value|
|Vitamin A||75-150 IU||1.5-3|
|Vitamin C||15 mg||25|