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Recipe Category: Vegetarian
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Low Fat Artichoke And Wild Mushroom Stir-Fry Recipe
Ingredients
- 3 medium california artichokes
- lemon juice
- nonstick cooking spray
- 1 cup sliced shiitake mushrooms, or white mushrooms
- 1/2 cup chopped onion
- 1 garlic clove, minced
- 3 tablespoons dry white wine, or water
- 3 tablespoons chicken broth
- 2 tablespoons chopped fresh basil
- salt, to taste
- black pepper, to taste
Method
- Bend back outer petals of artichokes until they snap off easily near base.
- Edible portion of petals should remain on artichoke bottoms.
- Continue to snap off and discard thick petals until central core of pale green petals is reached.
- Cut off stems and top 2 inches of artichokes; discard.
- Trim outer dark green layer from artichoke bottoms.
- Cut artichokes into quarters lengthwise.
- Cut out center petals and fuzzy center.
- Slice 1/2-inch thick lengthwise.
- Dip or rub all surfaces with lemon juice.
- Coat medium saucepan with nonstick cooking spray.
- Over medium-high heat, saute artichokes, mushrooms, onion and garlic 3 minutes.
- Stir in wine, broth, basil, salt and pepper.
- Cook, stirring, about 10 minutes, until artichokes are tender.
- Makes 4 servings.
- Preparation time: 20 minutes.
- Cooking time: 15 minutes.
- Per serving: About 78 cal, 4 g pro, 16 g car, 1 g fat, 12% cal from fat, 0 mg chol, 295 mg sod, 2 g fiber.
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