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Chunky Artichoke-y Salad

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Chunky Artichoke-y Salad

Artichoke hearts take center-stage in this salad, enhanced by crunchy sweet bell peppers and briny olives. Serve as is or on top of a bed of greens like arugula or chopped watercress.

Ingredients

Servings  6   Serving Size   1 cup

  • 3 package frozen artichoke hearts (thawed)
  • 1/4 cup canola oil
  • 3 tablespoons lemon juice (from about 1 lemon)
  • 1 1/2 teaspoons no-sodium Italian seasoning
  • 1 teaspoon Dijon mustard
  • 1/8 teaspoon ground black pepper
  • 1 1/2 cups finely sliced basil leaves
  • 2 tablespoon chopped black olives
  • 1/4 cup sliced red onion
  • 1 seeded, chopped red bell pepper
  • 1 medium tomato (chopped)

Directions

Tip: Click on step to mark as complete.

  1. Prepare the artichoke hearts: Add artichoke hearts to a heavy-duty medium pot with 3 cups water. Bring to a boil over high heat. Cover, reduce heat to medium-high, and let artichokes simmer until fully cooked and warm, about 5 minutes. Drain artichokes in a colander and run cold water over them to cool. Drain very thoroughly.
  2. Meanwhile, in a large serving bowl, add oil, lemon juice, Italian seasoning, mustard, salt, and pepper. Whisk together with a fork.
  3. Into the bowl, add artichoke hearts into the dressing. Stir to combine.
  4. Add remaining ingredients into the bowl: sliced basil leaves, chopped olives, onion, chopped bell pepper, and chopped tomato. Stir together to combine. Serve immediately or chill in the refrigerator for a few hours and serve.

Cooking Tip: No time to thaw the artichoke hearts? Just cook them a little longer—up to 5 more minutes of simmering time.

Keep it Healthy: Using frozen artichoke hearts versus the marinated canned ones cuts down on a tremendous amount of sodium.

Tip: Finely chopping the artichokes, along with the other ingredients, turns this into a divine yet healthy dip to serve with pita chips.

Nutrition Facts

Chunky Artichoke-y Salad

CaloriesCalories

164 Per Serving

ProteinProtein

3.9g Per Serving

FiberFiber

10.2g Per Serving

Nutrition Facts

Calories 164
Total Fat 9.9 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 6.1 g
Cholesterol 0.0 mg
Sodium 109 mg
Total Carbohydrate 15.7 g
Dietary Fiber 10.2 g
Sugars 2.6 g
Protein 3.9 g

Dietary Exchanges
3 vegetable, 2 fat

Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

Artichoke hearts take center-stage in this salad, enhanced by crunchy sweet bell peppers and briny olives. Serve as is or on top of a bed of greens like arugula or chopped watercress.

Nutrition Facts

Chunky Artichoke-y Salad

CaloriesCalories

164 Per Serving

ProteinProtein

3.9g Per Serving

FiberFiber

10.2g Per Serving
×
Calories 164
Total Fat 9.9 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 6.1 g
Cholesterol 0.0 mg
Sodium 109 mg
Total Carbohydrate 15.7 g
Dietary Fiber 10.2 g
Sugars 2.6 g
Protein 3.9 g

Dietary Exchanges
3 vegetable, 2 fat

Ingredients

Servings  6   Serving Size   1 cup

  • 3 package frozen artichoke hearts (thawed)
  • 1/4 cup canola oil
  • 3 tablespoons lemon juice (from about 1 lemon)
  • 1 1/2 teaspoons no-sodium Italian seasoning
  • 1 teaspoon Dijon mustard
  • 1/8 teaspoon ground black pepper
  • 1 1/2 cups finely sliced basil leaves
  • 2 tablespoon chopped black olives
  • 1/4 cup sliced red onion
  • 1 seeded, chopped red bell pepper
  • 1 medium tomato (chopped)

Directions

Tip: Click on step to mark as complete.

  1. Prepare the artichoke hearts: Add artichoke hearts to a heavy-duty medium pot with 3 cups water. Bring to a boil over high heat. Cover, reduce heat to medium-high, and let artichokes simmer until fully cooked and warm, about 5 minutes. Drain artichokes in a colander and run cold water over them to cool. Drain very thoroughly.
  2. Meanwhile, in a large serving bowl, add oil, lemon juice, Italian seasoning, mustard, salt, and pepper. Whisk together with a fork.
  3. Into the bowl, add artichoke hearts into the dressing. Stir to combine.
  4. Add remaining ingredients into the bowl: sliced basil leaves, chopped olives, onion, chopped bell pepper, and chopped tomato. Stir together to combine. Serve immediately or chill in the refrigerator for a few hours and serve.

Cooking Tip: No time to thaw the artichoke hearts? Just cook them a little longer—up to 5 more minutes of simmering time.

Keep it Healthy: Using frozen artichoke hearts versus the marinated canned ones cuts down on a tremendous amount of sodium.

Tip: Finely chopping the artichokes, along with the other ingredients, turns this into a divine yet healthy dip to serve with pita chips.
Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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