Heart-Healthy Marinated Artichokes
Elevate your appetizer game with these vibrant Heart-Healthy Marinated Artichokes, the perfect blend of nutrition and flavor. This recipe highlights the natural sweetness of tender artichokes, infused with a zesty marinade of fresh lemon juice, olive oil, garlic, and a symphony of aromatic herbs like parsley, rosemary, and thyme. After a quick boil and an hour-long soak (or overnight for deeper flavors), these marinated artichokes transform into a gourmet side dish or appetizer that’s as wholesome as it is delicious. Low in calories and packed with fiber and antioxidants, they’re perfect for health-conscious cooks looking for heart-smart recipe ideas. For added flair, toss them on the grill before serving to enhance their complexity with a smoky char.
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Recipe Information
Ingredients
- 4 large fresh artichokes
- 2 juice and zest lemon
- 2 tablespoons olive oil
- 4 minced garlic cloves
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon, chopped fresh rosemary
- 1 tablespoon, chopped fresh thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 6 cups water
Instructions
Fill a large bowl with cold water and add the juice of 1 lemon to prevent discoloration.
Trim the artichokes by cutting off the top 1 inch of the leaves and trimming the stem. Remove tough outer leaves and cut each artichoke in half. Use a spoon to scoop out the choke (the fuzzy center). Place the trimmed artichokes in the lemon water bath.
Bring 6 cups of water to a boil in a large pot. Add the trimmed artichokes and boil for about 20 minutes until they are tender. Drain and allow them to cool slightly.
In a large bowl, combine the juice and zest of the remaining lemon, olive oil, minced garlic, chopped parsley, rosemary, thyme, salt, and pepper.
Add the cooled artichokes to the marinade, ensuring they are well coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or up to overnight, to allow the flavors to meld.
Before serving, bring the marinated artichokes to room temperature. You can also grill them for a few minutes for additional flavor if desired.
Serve as a delicious, heart-healthy appetizer or side dish.
Nutrition Facts
Calories |
611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1834 mg | 80% | |
| Total Carbohydrate | 81.3 g | 30% | |
| Dietary Fiber | 39.3 g | 140% | |
| Total Sugars | 8.0 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 438 mg | 34% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2658 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
