Steamed artichokes with herbed dressing from Hy-Vee

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Artichokes are a nutritious and tasty spring vegetable addition to your grocery cart.  Artichokes are fun to eat and good for you with a 12-ounce artichoke containing only 25 calories!  One medium artichoke is an excellent source of fiber and vitamin C, and a good source of folate and magnesium. Your Hy-Vee Registered Dietitian, Alyssa Krejci shared a simple way to prepare artichokes this spring.

Steamed artichokes:

Source: www.simplyrecipes.com

All you need

  • 2 artichokes
  • Water
  • 1 clove garlic
  • 2 lemon slices
  • 1 bay leaf
  • Favorite dip or dressing


All you do

  • Wash artichokes under cold running water.
  • Trim stems and remove loose lower leaves.
  • Cut stem, leaving about an inch on the artichoke (the stem is edible so this is optional).
  • Cut 1 inch off the top of each artichoke; snip off the sharp leaf tips.
  • In a large pot, place a couple of inches of water, garlic, lemon slices and bay leaf.
  • Insert a steaming basket.  Add the artichokes.  Cover.  Bring to a boil and reduce heat to a simmer.
  • Cook for 25 to 45 minutes or until the outer leaves can easily be pulled off.  Cooking time depends on how large the artichoke is. The larger it is, the longer it takes to cook.
  • Serve with your favorite dip or dressing.


Nutrition Information per serving:
60 calories, 0 g total fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 120 mg sodium, 14 g total carbohydrate, 7 g fiber, 1 g sugar, 4 g protein


Herbed Dressing:

Source: www.chobani.com

All you need

  • 1 cup low-fat plain Greek yogurt
  • 1 tbsp. extra-virgin olive oil
  • 1 tbsp. lemon juice
  • 1 small garlic clove, finely minced
  • 2 tbsp. chopped chives
  • 2 tbsp. chopped flat-leaf parsley leaves
  • Salt and pepper, to taste


All you do

  • Whisk together all ingredients.
  • Cover and refrigerate at least 1 hour before serving.


Nutrition Information per serving (about 2 tbsp.):
30 calories, 2 g total fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 35 mg sodium, 3 g total carbohydrate, 0 g fiber, 1 g sugar, 2 g protein

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