Grilled Baby Artichokes with Great Northern Beans
Published March 15, 2013 | Written by The Healthline Editorial Team
Adding more beans to your diet ensures that you'll get better protein and more fiber. Due to their versatility, canned beans are a must-have for every healthy pantry. Here they are seasoned and served with a summer favorite...fresh artichokes.
|Serving size:||1 artichoke and approx. 3/4 cup beans|
|Calories per serving:||167|
|Total Fat 1.7g||3%|
- 6 baby artichokes (about 2 pounds)
- Cooking spray
- 1 large onion, chopped
- 1 tsp. extra-virgin olive oil
- 2 tsp. chopped garlic
- 2/3 cup low-sodium chicken broth
- 2 tsp. chopped fresh rosemary
- 1/2 tsp. grated lemon rind
- 2 (15-ounce) cans Great Northern beans, rinsed and drained
- 1/2 cup dry white wine
- 4 garlic cloves, thinly sliced
- 1 shallot, thinly sliced
- 1/2 cup low-sodium chicken broth
- 2 Tbsp. chopped fresh flat-leaf chives
- 2 tsp. chopped fresh thyme
Step by Step:
- Preheat grill to medium-high heat.
- Peel stems from artichokes. Remove bottom and tough outer leaves leaving tender heart. Trim about 1 inch from the top of artichokes and place in a Dutch oven filled 3/4 with water; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until choke is tender; drain and set aside to cool. Cut each artichoke in half lengthwise. Place artichoke halves, cut sides down, on grill rack coated with cooking spray; grill 4 minutes on each side or until golden brown; set aside, keeping warm.
- Sauté onions in oil in a large skillet over medium-high heat, until tender but not brown, about 3 minutes. Add garlic and cook 1 minute. Add broth and next 3 ingredients; cook 2 minutes or until thoroughly heated.
- Combine wine and garlic slices in a small saucepan; bring to a boil. Reduce heat, and simmer until liquid almost evaporates. Add 1/2 cup broth and simmer until reduced by 1/2.
- To serve, divide bean mixture between 6 bowls and top with 2 artichoke halves. Drizzle 1 Tbsp. broth mixture over artichokes; sprinkle each serving with chives and thyme.