Steamed Whole Artichokes

Vegetarian
Gluten Free
Dairy Free
Health score
10%
Steamed Whole Artichokes
55 min.
4
139kcal

Suggestions

Ingredients

  • 2  artichokes whole
  • 2  bay leaves 
  • 1 quart chicken broth 
  • 4  garlic cloves 
  • 2  lemons cut in half
  • 2 tablespoons olive oil 
  • 4 sprigs parsley 
  • 4 servings salt and pepper to taste
  • 0.3 cup white wine 

Equipment

  • knife
  • pot

Directions

  1. Put the parsley, garlic, bay leaves, lemons, wine, oil and broth in a large pot and bring to a simmer. Season the liquid with salt and pepper. In the meantime prepare the artichokes.
  2. Wash artichokes under cold water. Using a heavy stainless steel knife, cut off the stems close to the base. Pull off the lower petals that are small and tough.
  3. Cut off the top inch of the artichoke and rub with half a lemon to preserve the green color. Alternatively, you may put the artichokes in acidulated water. If you wish, trim the thorny tips of the petals with kitchen shears.
  4. Place the artichokes in the steaming liquid, bottom up. Cover and simmer for about 30 minutes. The artichokes are done when a knife is inserted into the base and there is no resistance.
  5. To eat, pull off a leaf and scrape the meat off the tender end with your front teeth. Dip the ends of the leaves in lemon juice and melted butter if desired. When you reach the center cone of purple prickly leaves, remove it. This is the choke that protects the heart. Now, scrape away the thistle fuzz covering the artichoke heart. The heart is the meatiest part of the artichoke. Steamed artichokes may be served hot or cold.

Nutrition Facts

Calories139kcal
Protein12.24%
Fat48.33%
Carbs39.43%

Properties

Glycemic Index
33.63
Glycemic Load
2.29
Inflammation Score
-6
Nutrition Score
10.419565182665%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
11.53mg
Hesperetin
15.13mg
Naringenin
8.35mg
Apigenin
6.95mg
Luteolin
2.52mg
Kaempferol
0.04mg
Myricetin
0.47mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:139.1kcal
6.96%
Fat:7.78g
11.97%
Saturated Fat:1.05g
6.54%
Carbohydrates:14.28g
4.76%
Net Carbohydrates:9.21g
3.35%
Sugar:3.18g
3.54%
Cholesterol:4.73mg
1.58%
Sodium:1134.74mg
49.34%
Alcohol:1.54g
100%
Alcohol %:0.51%
100%
Protein:4.44g
8.87%
Vitamin C:38.4mg
46.54%
Vitamin K:30.2µg
28.76%
Fiber:5.08g
20.31%
Manganese:0.36mg
18.14%
Folate:51.31µg
12.83%
Magnesium:47.9mg
11.98%
Vitamin B2:0.2mg
11.73%
Potassium:382.5mg
10.93%
Copper:0.21mg
10.74%
Vitamin E:1.32mg
8.77%
Iron:1.52mg
8.47%
Phosphorus:83.63mg
8.36%
Vitamin B1:0.13mg
8.33%
Vitamin B6:0.16mg
8.2%
Vitamin B3:1.29mg
6.46%
Calcium:60.43mg
6.04%
Zinc:0.58mg
3.85%
Vitamin B5:0.37mg
3.69%
Selenium:1.73µg
2.48%
Vitamin A:112.53IU
2.25%