Preparation

• Wear a pair of disposable gloves to prevent your hands and nails from darkening.

  

• • cut and remove the stems;
  • pull off the tougher outer bracts or leaves;
  • cut each artichoke about a third, keeping the heart and the tender initial part of the leaves, and removing the tougher terminal part of the leaves;
  • cut each heart in half and remove the inner choke with a knife;
  • cut each half into slices;
  • sprinkle the artichokes with plenty of lemon juice to prevent them from darkening.

• • bring salted water to a boil in a small saucepan;
  • add the cleaned and sliced artichokes, pour in the white wine and let cook on low heat for 10 minutes;
  • remove the blanched artichokes;
  • move them to a bowl and sprinkle again with plenty of lemon juice to prevent them from darkening.

• Heat a sprinkle of garlic powder in a pan.
  Deglaze with a small glass of white wine.

  Add the artichokes to the pan, stir, and sauté over high heat for 2-3 minutes.
  Sprinkle with lemon juice.
  Add a pinch of salt and a pinch of pepper.

• Cook the pasta, rinse it under running water, and drain.
  Meanwhile, heat the artichokes.

  Add the pasta to the pan with the sauce and mix.
  Grind some more pepper, add chopped parsley and drizzle with a bit of extra virgin olive oil.

  Plate up.
  Distribute the cheese flakes.

  Your whole wheat pasta with light artichokes is ready.

  Enjoy your meal!

  

• You can add a protein source of your choice between:
  • cheese flakes;
  • bresaola, prosciutto crudo, speck;
  in the amount recommended by your meal plan and turn the whole wheat pasta with light artichokes into a one-dish meal that encompasses the characteristics of a balanced meal in a single serving.