The light artichokes in the pan are a very simple but equally delicious dish, made entirely without the use of fats, allowing you to enjoy these vegetables while preserving their properties.

In this way, we can cook all parts of the artichoke, which will be tender and flavorful.

Then, when serving, just add a drizzle of extra virgin olive oil and, if you like, a few drops of lemon juice.

It is known that artichokes are very beneficial for our bodies, and incorporating them into your diet is recommended.

Their supportive activity in good liver function is noteworthy, although aggressive cooking methods like frying clearly diminish most of their properties.

So, while I do not dismiss a good fry occasionally, I usually prefer a healthy dish like the one proposed, which is ideal for both lunch and dinner.

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Difficulty: Very Easy
Cost: Economical
Preparation time: 15 Minutes
Portions: 6
Cooking methods: Stovetop
Cuisine: Italian
Seasonality: Autumn, Winter, and Spring

83.86 Kcal

calories per serving

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Energy 83.86 (Kcal)
Carbohydrates 18.82 (g) of which sugars 1.54 (g)
Proteins 4.59 (g)
Fat 0.56 (g) of which saturated 0.13 (g)of which unsaturated 0.26 (g)
Fibers 8.76 (g)
Sodium 221.42 (mg)

Indicative values for a portion of 166 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

6 artichokes
to taste parsley
to taste garlic
to taste fine salt
to taste black pepper

Tools

1 Bowl large
Scissors kitchen
1 Knife for vegetables
1 Cutting Board
1 Pan non-stick diam. 30
1 Lid

Steps

To prepare light artichokes in the pan, soak them for about ten minutes, then rinse them thoroughly under running water and let them drain upside down.
Remove the end of the stem and the outer covering from the part we keep.
If the remaining stem is long, cut a piece and set it aside.
Detach some of the more damaged outer leaves and even out all the others with kitchen scissors.
Cut the artichoke in half and remove the central beard from both parts with a paring knife.
Put the cleaned artichokes in a bowl filled with water and the juice of half a lemon.
On a cutting board, chop the fresh garlic and parsley.
Add salt and black pepper (preferably freshly ground) and stir.
Distribute the mixture between the leaves. For the amount, rely on your taste; the more you put, the more you’ll smell the enticing aroma of these herbs and spices later.
Arrange the artichokes in a non-stick pan with the cut side down.
Add about a finger’s width of water to the base and cover with a lid.
When it boils, lower the heat and let the artichokes cook covered, turning them halfway through the cooking time.
Be careful not to let the water run out, adding more as needed.
The cooking time varies and depends on how tender they are; generally, they take 50 minutes to 1 hour to cook.
In the last few minutes, remove the lid to let any excess water evaporate.
A method to check if the artichokes are done is to try to pull off one of the leaves.
If it comes off easily, it means they are cooked.
The light artichokes in the pan are now ready.
Serve either hot or at room temperature with a drizzle of raw olive oil and, if you like, a few drops of lemon.