Low Fat Artichoke and Wild Mushroom Stir-Fry Recipe

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

1. Bend back outer petals of artichokes until they snap off easily near base.
2. Edible portion of petals should remain on artichoke bottoms.
3. Continue to snap off and discard thick petals until central core of pale green petals is reached.
4. Cut off stems and top 2 inches of artichokes; discard.
5. Trim outer dark green layer from artichoke bottoms.
6. Cut artichokes into quarters lengthwise.
7. Cut out center petals and fuzzy center.
8. Slice 1/2-inch thick lengthwise.
9. Dip or rub all surfaces with lemon juice.
10. Coat medium saucepan with nonstick cooking spray.
11. Over medium-high heat, saute artichokes, mushrooms, onion and garlic 3 minutes.
12. Stir in wine, broth, basil, salt and pepper.
13. Cook, stirring, about 10 minutes, until artichokes are tender.
14. Makes 4 servings.
15. Preparation time: 20 minutes.
16. Cooking time: 15 minutes.
17. 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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