Have a Spring Produce Fling!
Make the best of the season's bounty with these tips and yummy recipes
Microwave Artichokes With Roasted Garlic Dipping Sauce
Journal as: 1 cup vegetable without added fat + 1/2 teaspoon
of mayonnaise or oil.
Microwave some artichokes for a quick and easy side dish. The light roasted
garlic dipping sauce helps keep them light and low in calories.
1 garlic bulb; trim 1/4 inch off the top
1/2 teaspoon olive oil
2 tablespoons light mayonnaise (or substitute fat-free)
2 tablespoons fat-free sour cream
Black pepper to taste
4 medium artichokes
- Preheat oven to 400 degrees. Place the garlic bulb on a piece of foil and
drizzle the olive oil over the top (the cut side) of the bulb. Wrap foil around
the garlic bulb, sealing it at the top. Place in oven for 30-40 minutes or
until garlic is soft and roasted. Let cool about 15 minutes.
- Squeeze all of the garlic cloves from their bulbs by pressing with your
hands from the bottom of the bulbs to the top (cut side) -- into a custard cup.
Add the mayonnaise and sour cream, and stir with fork to blend well. Add black
pepper to taste. Cover and refrigerate until needed.
- Meanwhile, cut the artichokes lengthwise -- from the stem to the tip of the
artichoke. Place artichoke halves in a large, microwave-safe container with 1/2
cup of water. Microwave on HIGH until tender (about 15 minutes). Carve out the
inedible thistle part of the artichoke with a small spoon and discard.
- Serve each artichoke half with a small dab of the roasted garlic dipping
sauce in the center cavity.
Makes 4 servings
Per serving: 111 calories, 5.5 g protein, 19 g carbohydrate,
2.7 g fat (.5 g saturated fat), 0 mg cholesterol, 7 g fiber, 177 mg sodium.
Calories from fat: 20%.