Chunky Artichoke-y Salad

Name: Chunky Artichoke-y Salad
Yield: 6

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.

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.
Meanwhile, in a large serving bowl, add oil, lemon juice, Italian seasoning, mustard, salt, and pepper. Whisk together with a fork.
Into the bowl, add artichoke hearts into the dressing. Stir to combine.
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.

Chunky Artichoke-y Salad

Calories

164 Per Serving

Protein Protein

3.9g Per Serving

Fiber Fiber

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

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.

Chunky Artichoke-y Salad

Calories

164 Per Serving

Protein Protein

3.9g Per Serving

Fiber Fiber

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.

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.
Meanwhile, in a large serving bowl, add oil, lemon juice, Italian seasoning, mustard, salt, and pepper. Whisk together with a fork.
Into the bowl, add artichoke hearts into the dressing. Stir to combine.
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

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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Chunky Artichoke-y Salad

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