You can steam artichokes ahead of time and refrigerate them, but they will have more flavor if you bring them back to room temperature before serving. You can also make the lemon-garlic sauce ahead, but it may stiffen up as it sits in the refrigerator. So, save some of your potato cooking water and stir a couple of teaspoons of it into the sauce to loosen it back up before serving.
1 baking potato (6 ounces), peeled and thinly sliced
6 cloves garlic, peeled
¼ cup fresh lemon juice
¼ cup light mayonnaise
2 tablespoons plain fat-free yogurt
½ teaspoon salt
⅛ teaspoon cayenne pepper
4 large artichokes (10 to 12 ounces each), steamed
1 teaspoon rosemary, minced
1. In a small pot of boiling water, cook the potato until tender, about 10 minutes. Add the garlic during the last 2 minutes of cooking. Drain, reserving 2 tablespoons of the cooking liquid.
2. Transfer the potato, the reserved cooking liquid, and the garlic to a large bowl and mash until smooth. Add 2 tablespoons of the lemon juice, the mayonnaise, yogurt, salt and cayenne.
3. Trim off the tough leaves from the artichoke. Trim off the tough end of the stem, then peel the remaining stem.
4. Steam the artichokes, adding the remaining 2 tablespoons lemon juice and rosemary to the steaming water. Serve the artichokes warm or at room temperature with the lemon-garlic sauce. Makes 4 servings
Nutrition per serving: 153 calories, 5.3g total fat (0.6g saturated), 5mg cholesterol, 7g dietary fiber, 25g carbohydrate, 6g protein, 518mg sodium.
Good source of: fiber, folate, magnesium, potassium, vitamin B6, vitamin C.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.
Published May 30, 2013