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
Calories
Protein
Fiber
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
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.
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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. -
In a large serving bowl, using a fork, whisk together the oil, lemon juice, Italian seasoning, mustard, and pepper. -
Add the artichokes to the dressing, stirring to coat. -
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
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.
