Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.9% of RDA
• Calories: 30.5% of RDA
• Carbs: 9.2% of RDA
• Fat (total lipid): 37.8% of RDA
• Fiber: 42.2% of RDA
• Fructose: 0.0% of RDA
• Protein: 6.0% of RDA
• Sodium: 34.9% of RDA
• Sugar: 9.3% of RDA
• Vitamin A (IU): 4.0% of RDA
• Vitamin B6: 11.0% of RDA
• Vitamin C: 49.9% of RDA
• Iron: 2.1% of RDA
• Magnesium: 3.6% of RDA
• Manganese: 2.3% of RDA
• Niacin: 0.9% of RDA
• Potassium: 16.2% of RDA
• Zinc: 0.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
STEAMING THE ARTICHOKE
1.
Set a steamer basket in a large pot; add enough water so it reaches just below the basket.
2.
Squeeze/juice 1 lemon into the water and add 1 tablespoon salt; bring to a boil.
3.
While water is coming to a boil, snap off the tough outer leaves of each artichoke. Using a serrated knife, cut off top 1/3 of artichoke. Snip remaining sharp or spiky tips using kitchen shears.
4.
Trim stem so artichoke stands upright. Rub cut surfaces with 1 lemon (cut in half) to prevent discoloration. Repeat with remaining artichokes and lemon.
5.
Place artichokes in steamer basket, stem-side up. Cover pot, and steam until heart is tender when pierced with a tip of a paring knife, and inner leaves pull out easily, 25 to 35 minutes; add more water to pot, if necessary.
PREPARING THE MARINADE
6.
While the artichoke hearts are steaming,zest 1 whole lemon (should equal roughly 1 tbsp zest) and juice 2 lemons (should equal roughly 1/4 cup juice). Mince the oregano and thyme.
7.
In a medium size bowl whisk together the olive oil with the lemon juice, garlic and sea salt.
8.
Add the oregano, thyme and lemon zest and stir well to combine. Season to your taste with the sea salt, black pepper and red pepper flakes.
MARINATING THE ARTICHOKE HEARTS
9.
When the artichokes are done steaming, slice them in quarters or halves and add them to a small salad bowl.
10.
Pour the marinade over the to and gently toss to coat all over. Taste and adjust seasonings again then cover and refrigerate for at least 2 hours or overnight.
11.
Bring to room temperature about 20 minutes before serving. Sprinkle capers over the top of the artichoke hearts (if desired) and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
"Hands on" time is ~10/15 minutes. The majority of the time is spent steaming/marinating.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 458
Protein 5.09 g
Carbohydrates 19.0 g
Iron 0.38 mg
Fiber 8.87 g
Calcium 69.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
