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Whether you’re working with a weight loss center or following a low carb diet on your own, it’s essential to eat nutrient-rich foods so that you can make the most of the calories you consume. With one the highest antioxidant levels of all vegetables (according to a USDA study), artichokes are one of the best foods you can incorporate into your diet, especially for those following diets or weight management programs.
Artichokes are an excellent source of the fiber that keeps us fuller longer and helps with healthy digestion, yet are low in calories, fat and cholesterol. They are also a rich source of vitamins and minerals such as folate, thiamin, niacin, riboflavin, and vitamins B-6, B-12, A, C, E, D and K. They also boast significant levels of iron, calcium, phosphorus, sodium, manganese, potassium and zinc. With nutrients like these, artichokes are the perfect food for weight management programs.
This recipe for an Artichoke Frittata is easy to whip together; just remember that slow cooking is key. When you cook one too fast, it can be dry and the consistency may be off.
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Ingredients
4 ounces artichoke hearts
4 ounces mushrooms, diced
5 large eggs
2 cups leeks, white and light green parts
I cup ricotta cheese
1/2 tsp baking powder
1 cup fresh Parmesan cheese, grated
2 tsps tarragon, diced
2 tbsp extra virgin olive oil
½ tsp Himalayan sea salt
Fresh chives, chopped
Slice the artichoke hearts into pieces one half inch or less. Saute the artichoke hearts, mushrooms, tarragon and Himalayan sea salt for about 8 to 10 minutes, or until the artichoke hearts are warmed through.
Whisk the eggs, ricotta, baking powder and Parmesan cheese together until combined well. Add to the artichoke and leek mixture and mix.
Add the other tbsp. of extra virgin olive oil to another pan and then pour in the egg and artichoke mixture. Cook on medium low, for about 12 to 15 minutes; everything but the center will set.
Once the frittata is almost set, put the pan on the top rack of the over and broil from three to five minutes. The frittata will be golden brown and the center will set.
Let cool a few minutes and then use a spatula to loosen it and serve. Garnish with fresh chives.
image: epicurious.com
