Sautéed Garlicky Artichokes

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Sautéed Garlicky Artichokes
45 min.
9
178kcal

Suggestions


Welcome to a culinary adventure that highlights the glorious artichoke! Our Sautéed Garlicky Artichokes are not just a side dish; they're a celebration of fresh flavors and healthy eating. With vibrant, earthy artichokes at the forefront, this dish is a perfect blend of textures and tastes that will enchant your palate and nourish your body.

In just 45 minutes, you can whip up this delightful vegetarian, vegan, and gluten-free recipe that boasts an impressive health score of 100! It’s packed with nutrients while remaining incredibly delicious, with each serving brimming with only 178 calories. The heart of the dish lies in the tender artichokes, sautéed to perfection with the boldness of freshly sliced garlic and complemented by the rich umami of portobello mushrooms.

The zing of fresh lemon juice and the vibrant brightness of parsley elevate this recipe, making it not only a feast for the taste buds but also a feast for the eyes. Perfect for your next family gathering or dinner party, this dish serves up to 9 people easily and is sure to be a hit. Enjoy it alongside your favorite main courses or let these garlicky artichokes shine as the star of your table!

Ingredients

  • 6.5 pounds artichokes whole
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons flat-leaf parsley fresh chopped
  •  garlic cloves sliced
  • 0.3 cup juice of lemon fresh ( 2 lemons)
  • tablespoon olive oil 
  • cups portobello mushroom caps thinly sliced
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine the water and juice.
  2. Cut off stem of each artichoke to within 1 inch of base; discard stem.
  3. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom.
  4. Cut each artichoke in half horizontally.
  5. Remove fuzzy thistle from bottom with a spoon.
  6. Cut each artichoke bottom into quarters; place artichoke quarters in lemon water.
  7. Drain.
  8. Place artichoke quarters in a medium saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender.
  9. Drain.
  10. Heat oil in a large nonstick skillet over medium-high heat.
  11. Add artichoke quarters and garlic; saut 2 minutes.
  12. Add mushrooms; cover and cook 2 minutes or until mushrooms are tender, stirring occasionally.
  13. Remove from heat, and stir in parsley, salt, and pepper.

Nutrition Facts

Calories178kcal
Protein21.66%
Fat9.27%
Carbs69.07%

Properties

Glycemic Index
14
Glycemic Load
5.5
Inflammation Score
-9
Nutrition Score
26.702609043406%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
0.98mg
Naringenin
41.04mg
Apigenin
26.42mg
Luteolin
7.55mg
Kaempferol
0.02mg
Myricetin
0.15mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:177.96kcal
8.9%
Fat:2.18g
3.35%
Saturated Fat:0.36g
2.22%
Carbohydrates:36.54g
12.18%
Net Carbohydrates:18.39g
6.69%
Sugar:4.15g
4.61%
Cholesterol:0mg
0%
Sodium:445.8mg
19.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.46g
22.92%
Fiber:18.15g
72.62%
Vitamin K:64.11µg
61.06%
Folate:233.55µg
58.39%
Vitamin C:42.55mg
51.58%
Magnesium:198.89mg
49.72%
Manganese:0.89mg
44.52%
Copper:0.86mg
43.14%
Potassium:1334.48mg
38.13%
Phosphorus:328.98mg
32.9%
Iron:4.38mg
24.34%
Vitamin B3:4.74mg
23.71%
Vitamin B6:0.44mg
22.15%
Vitamin B1:0.26mg
17.19%
Calcium:152.54mg
15.25%
Vitamin B2:0.26mg
15.11%
Vitamin B5:1.46mg
14.55%
Zinc:1.8mg
11.98%
Selenium:6.19µg
8.84%
Vitamin E:0.87mg
5.8%
Vitamin A:118.3IU
2.37%
Source:My Recipes