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Chunky Artichoke-y Salad

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Chunky Artichoke-y Salad

Nutrition Facts

Chunky Artichoke-y Salad
CaloriesCalories
164 Per Serving
ProteinProtein
4g Per Serving
FiberFiber
10g Per Serving
×
Calories 164
Total Fat 10.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.0 g
Cholesterol 0 mg
Sodium 109 mg
Total Carbohydrate 16 g
Dietary Fiber 10 g
Sugars 3 g
Protein 4 g

Dietary Exchanges
3 vegetable, 2 fat

Ingredients

Servings   6   Serving Size   1 cup

  • 3 9-ounce packages frozen artichoke hearts, thawed
  • 1/4 cup canola or corn oil
  • 3 tablespoons fresh lemon juice
  • 1 1/2 teaspoons dried Italian seasoning, crumbled
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 1 1/2 cups finely sliced basil leaves
  • 1 medium red bell pepper, seeds and ribs discarded, chopped
  • 1 medium tomato, chopped
  • 1/4 cup sliced red onion
  • 2 tablespoons chopped black olives, drained

Directions

Tip: Click on step to mark as complete.

  1. In a medium stockpot, bring 3 cups water to a boil over high heat. Put the artichokes in the water. Reduce the heat to medium high and simmer, covered, for 5 minutes, or until the artichokes are cooked through. Transfer to a colander. Run under cold water to cool. Drain thoroughly.
  2. In a large serving bowl, using a fork, whisk together the oil, lemon juice, Italian seasoning, mustard, and pepper.
  3. Add the artichokes to the dressing, stirring to coat.
  4. Stir in the remaining ingredients to combine. Serve immediately or cover and refrigerate for 2 hours to serve chilled.

Cooking Tip: No time to thaw the artichoke hearts? No worries. Just simmer them for about 5 more minutes.

Keep it Healthy: Use frozen artichoke hearts rather than the marinated jarred varieties to cut down on the sodium.

Tip: Turn this salad into a dip by finely chopping the artichokes, bell pepper, tomato, red onion, and olives. Serve with baby carrots, celery sticks, cucumber spears, or pita chips.
Copyright © 2018 91视频, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

Nutrition Facts

Chunky Artichoke-y Salad
CaloriesCalories
164 Per Serving
ProteinProtein
4g Per Serving
FiberFiber
10g Per Serving
×
Calories 164
Total Fat 10.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.0 g
Cholesterol 0 mg
Sodium 109 mg
Total Carbohydrate 16 g
Dietary Fiber 10 g
Sugars 3 g
Protein 4 g

Dietary Exchanges
3 vegetable, 2 fat

Ingredients

Servings   6   Serving Size   1 cup

  • 3 9-ounce packages frozen artichoke hearts, thawed
  • 1/4 cup canola or corn oil
  • 3 tablespoons fresh lemon juice
  • 1 1/2 teaspoons dried Italian seasoning, crumbled
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 1 1/2 cups finely sliced basil leaves
  • 1 medium red bell pepper, seeds and ribs discarded, chopped
  • 1 medium tomato, chopped
  • 1/4 cup sliced red onion
  • 2 tablespoons chopped black olives, drained

Directions

Tip: Click on step to mark as complete.

  1. In a medium stockpot, bring 3 cups water to a boil over high heat. Put the artichokes in the water. Reduce the heat to medium high and simmer, covered, for 5 minutes, or until the artichokes are cooked through. Transfer to a colander. Run under cold water to cool. Drain thoroughly.
  2. In a large serving bowl, using a fork, whisk together the oil, lemon juice, Italian seasoning, mustard, and pepper.
  3. Add the artichokes to the dressing, stirring to coat.
  4. Stir in the remaining ingredients to combine. Serve immediately or cover and refrigerate for 2 hours to serve chilled.

Cooking Tip: No time to thaw the artichoke hearts? No worries. Just simmer them for about 5 more minutes.

Keep it Healthy: Use frozen artichoke hearts rather than the marinated jarred varieties to cut down on the sodium.

Tip: Turn this salad into a dip by finely chopping the artichokes, bell pepper, tomato, red onion, and olives. Serve with baby carrots, celery sticks, cucumber spears, or pita chips.
Copyright © 2018 91视频, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

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