Of course, you knew we would say it...artichokes are a nutrient powerhouse! They are loaded with fiber, antioxidants and provide multiple vitamins such as K, B9 (folate) and C. They also contain a substance called cynarin, which helps boost kidney and liver functions. There are only 60 calories in a medium artichoke...which is why we all should be finding ways to include this nutrient all-star in our meals.
Fresh, Canned, or Frozen?
Fresh artichokes are delicious, but can be time-consuming and a bit intimidating for the average cook (including myself).
Canned artichokes (artichokes hearts) are super-easy to include in recipes, but keep in mind, they can contain oil and added salt. So, if you are wanting a lower sodium option, read those ingredient labels. You can also rinse them with cool water to remove about 40% of the sodium.
Frozen artichokes (artichoke hearts) can also be a great option in recipes. Frozen artichokes need to be thawed first. Once thawed, you can use a paper towel to gently squeeze out any excess moisture -- this will help avoid adding extra unwanted water to your recipe.
Mediterranean Orzo Salad with Feta Vinaigrette
Ingredients
- 1 cup uncooked orzo (rice-shaped pasta; about 8 ounces)
- 2 cups bagged pre-washed baby spinach, chopped
- ½ cup chopped drained oil-packed sun-dried tomato halves
- 3 tablespoons chopped red onion
- 3 tablespoons chopped pitted kalamata olives
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon salt
- 1 (6-ounce) jar marinated artichoke hearts, undrained
- ¾ cup (3 ounces) feta cheese, crumbled and divided
Directions
- Cook the orzo according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine orzo, spinach, and next 5 ingredients (through salt) in a large bowl.
- Drain artichokes, reserving marinade. Coarsely chop artichokes, and add artichokes, reserved marinade, and 1/2 cup feta cheese to orzo mixture, tossing gently to coat. Sprinkle each serving with remaining feta cheese.
