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