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Chunky Artichoke-y Salad

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Chunky Artichoke-y Salad

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

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.

Nutrition Facts

Chunky Artichoke-y Salad

CaloriesCalories

164 Per Serving

ProteinProtein

4g Per Serving

FiberFiber

10g Per Serving

Nutrition Facts

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

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 side salad, enhanced by crunchy sweet bell peppers and briny olives. Serve as is or on top of a bed of greens such as arugula or chopped watercress.

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.
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.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.