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ARTICHOKE<br />
grilled artichoke<br />
with yogurt sauce<br />
INGREDIENTS:<br />
4 lg. artichokes<br />
2 tbsp. olive oil<br />
pinch of pepper<br />
1 lemon, halved<br />
1/2 c. low fat yogurt<br />
1 tbsp. of<br />
chopped fresh dill<br />
Nutrition Facts<br />
Serving Size 1 cup<br />
Servings Per Container 4<br />
Amount Per Serving<br />
Calories 65 Calories from Fat 36<br />
% Daily Values*<br />
Total Fat 4g 6%<br />
Saturated Fat 1g 5%<br />
Trans Fat 0g<br />
Sodium 48mg 2%<br />
Total Carbohydrate 7g 2%<br />
Dietary Fiber 4g 16%<br />
Sugars 4g<br />
Protein 3g 6%<br />
*Percent Daily Values are based on a 2,000 calorie diet.<br />
PHYTOCHEMICAL BENEFITS:<br />
heart health,<br />
promotes healthy cholesterol levels,<br />
lowers the risk of some cancers<br />
STORAGE<br />
COLORS HOW TO USE<br />
METHOD:<br />
1. Working with 1 artichoke at a time, trim off outer<br />
leaves, then cut in half lengthwise through stem.<br />
2. Cook artichokes in a large pot of lightly salted (no<br />
more than a tablespoon) boiling water until almost<br />
tender but not falling apart, 10-15 minutes. Drain.<br />
3. Brush artichokes with oil and <strong>season</strong> with pepper.<br />
4. Grill cut side down until charred in spots and<br />
hearts are tender, about 5 minutes on<br />
medium heat.<br />
5. Remove from grill and squeeze lemon juice on top.<br />
6. Whisk in yogurt and dill to make the sauce.<br />
7. Serve the grilled artichokes with the yogurt sauce.<br />
Store unwashed in a plastic bag for<br />
up to a week<br />
• Bake with lemon and olive oil<br />
• Use the chokes for salads and soups<br />
White & Green Phytochemicals<br />
31
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