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Low GI Recipe: Grandma’s Stuffed Artichokes

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March 8, 2011 by Johanna Burani

Low GI Recipe: Grandma's Stuffed Artichokes

Artichokes, especially from Sicily, start appearing in green grocer markets all over Italy by early spring.  Their hearty green leaves and full bodied shapes invite shoppers to bring them home for the day’s lunch or dinner menu.  They can be fried, boiled, cut up into a pasta sauce or added to a fritatta.  My Sicilian grandmother always lightly stuffed them.  Artichoke stuffing could include cold cuts, fresh or aged cheese, anchiovies and eggs.  My grandmother’s recipe was very plain and simple – and scrumptious.  Here it is.

Low GI Recipe: Grandma’s Stuffed Artichokes
Artichokes, especially from Sicily, start appearing in green grocer markets all over Italy by early spring. Their hearty green leaves and full bodied shapes invite shoppers to bring them home for the day’s lunch or dinner menu. They can be fried, boiled, cut up into a pasta sauce or added to a frittata. My Sicilian grandmother always lightly stuffed them. Artichoke stuffing could include cold cuts, fresh or aged cheese, anchiovies and eggs. My grandmother’s recipe was very plain and simple - and scrumptious. Here it is.
Created by:
Cuisine: Italian
Recipe type: Vegetarian Entree or Vegetable Side Dish
Serves: 4 (as side dish)
Ingredients
  • 2 jumbo artichokes (about 1 lb. each)
  • 1 lemon
  • ¼ cup breadcrumbs
  • 4 teaspoons pecorino romano cheese
  • 1 large clove garlic, minced
  • 2 large sprigs fresh parsley, finely chopped (1 tablespoon)
  • 2 large sprigs fresh mint, finely chopped (1 tablespoon)
  • 2 tablespoons extra virgin olive oil
Instructions
  1. Squeeze juice from the lemon into a large bowl of water. Set aside.
  2. Prepare the artichokes as follows:
  3. Cut off the stalks very close to the base so that they can easily stand upright.
  4. Discard outer tough leaves near the base.
  5. Using a serrated knife, remove the top ⅓ of each artichoke and discard.
  6. Turn the artichokes upside down and apply some pressure to open up the leaves, especially at the center.
  7. Remove the entire choke from the center. (A serrated grapefruit teaspoon works wonders here.)
  8. Place artichokes in acidulated water and set aside.
  9. In a small bowl add the next 5 ingredients (breadcrumbs through mint) and mix thoroughly.
  10. Using a small teaspoon (demitasse, if you have one), gently stuff the layers of leaves with the stuffing, making sure to divide it equally between the two artichokes.
  11. Place the artichokes in a small pan (for these two jumbos, I used a bread loaf pan), drizzle the oil over the tops, loosely cover with aluminum, and simmer for 50 -60 minutes. Cooking time will depend on the size. May be served hot or lukewarm.
Notes
There is little stuffing in this recipe because it is prepared as a side vegetable dish. If used as an entree, use multiples of the stuffing ingredients and oil.
Nutrition Information
Serving size: ½ artichoke (as side dish) Calories: 150 Fat: 9g Saturated fat: 1g Carbohydrates: 15g Fiber: 5g Protein: 4g Cholesterol: <1mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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