Artichokes alla Romana

Ingredients

• 2 cups fresh breadcrumbs, preferably whole-wheat
• 1 tablespoon olive oil
• 4 large globe artichokes
• 2 lemons, halved
• 1/3 cup grated Parmesan cheese
• 3 garlic cloves, finely chopped
• 2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
• 1 tablespoon grated lemon zest
• 1/4 teaspoon freshly ground black pepper
• 1 cup plus 2 to 4 tablespoons low-sodium vegetable or chicken stock
• 1 cup dry white wine
• 1 tablespoon minced shallot
• 1 teaspoon chopped fresh oregano

Directions

Heat the oven to 400 F. In a bowl, combine the breadcrumbs and olive oil. Toss to coat. Spread the crumbs in a shallow baking pan and bake, stirring once halfway through, until the crumbs are lightly golden, about 10 minutes. Set aside to cool.

Working with 1 artichoke at a time, snap off any tough outer leaves and trim the stem flush with the base. Cut off the top third of the leaves with a serrated knife, and trim off any remaining thorns with scissors. Rub the cut edges with a lemon half to prevent discoloration. Separate the inner leaves and pull out the small leaves from the center. Using a melon baller or spoon, scoop out the fuzzy choke, then squeeze some lemon juice into the cavity. Trim the remaining artichokes in the same manner.

In a large bowl, toss the breadcrumbs with the Parmesan, garlic, parsley, lemon zest and pepper. Add the 2 to 4 tablespoons stock, 1 tablespoon at a time, using just enough for the stuffing to begin to stick together in small clumps.

Using 2/3 of the stuffing, mound it slightly in the center of the artichokes. Then, starting at the bottom, spread the leaves open and spoon a rounded teaspoon of stuffing near the base of each leaf. (The artichokes can be prepared to this point several hours ahead and kept refrigerated.)

In a Dutch oven with a tightfitting lid, combine the 1 cup stock, wine, shallot and oregano. (Note: Don't use cast iron or the cooked artichokes will turn brown.) Bring to a boil, then reduce the heat to low. Arrange the artichokes, stem-end down, in the liquid in a single layer. Cover and simmer until the outer leaves are tender, about 45 minutes (add water if necessary). Transfer the artichokes to a rack and let cool slightly. Cut each artichoke into quarters and serve warm.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 123
Total carbohydrate: 18 g
Cholesterol: 3 mg
Dietary fiber: 5 g
Monounsaturated fat: 2 g
Protein: 6 g
Saturated fat: 1 g
Serving size: 1/4 artichoke
Sodium: 179 mg
Total fat: 3 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Vegetables: 1